WOD:

1) Back Squat: 6 @ 75%, 5 @ 80%, 4 @ 85%

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively.

2) Front Squat: 6 @ 75%, 5 @ 80%, 4 @ 85%

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between sets. If you did not attend class on 6/10/13 then perform these percentages at 5, 4, and 3 reps respectively.

3) “Fran”-21-15-9 – AQAP:

Thrusters 95/65

Pull-ups

Extra Work:

4) Hip Extension: 3 x 30

Rest 90 seconds between sets.

5) 3 rounds: Front, Right, Left Plank & Rest x 30 seconds

Add a weight vest as deemed fit.

6) Row: 4 x 500m

Rest 2 minutes between intervals. Maintain fastest consistent pace.

For results post weight of each set of Squats and time to complete “Fran” along with any scaling used. If you did Extra work post times, thoughts, etc.

Post Results/Thoughts To Comments