Black & Gold WOD:
Four rounds for time of:
Run 400 meters
50 squats
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Remember to use good squat form during this WOD.
Scaled for AW:
Not necessary, you can do this whole WOD. Ideally, go do it at a track but if not you can just hit the road. Do not do this WOD on a treadmill. It will not be the same!
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