* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole.

2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets

Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep.

3) 3 rounds AQAP:

400m Run

21 Ring Rows

12 Shoulder-to-Overhead 75/55

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 6-8 reps/side

Rest 90-120 seconds between sets. Heavy as possible, keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE