* 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) Band Pull Aparts: 100 not for time

Focus should be on activation and positioning. Break into as many sets as needed.

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

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