July 23/14

Strength: Front Squat

12 minute EMOM

@ 90% 1 rep from the rack for 1st 6 minutes

@ 50% 1 rep from the rack with a 2 second pause at the bottom for the next 6 minutes

WOD:

21-15-9

Deficit HSPU (4"/2")

Goblet Squat (55/35)

2 minute rest

12-9-6

C2B

KB Lunges (55/35)