* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit.

2) Back Squat: 1 Rep EMOTM x 10 sets

Start at your last Front Squat weight. Build as heavy as deemed fit.

3) 3 rounds AQAP:

400m Run

20 Burpee-to-target

Extra Work:

4) Hip Thrusts; 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 10/side

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

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

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