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)

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