* New Shirt Order Being Placed 8/1/16 HERE

** CrossFit Kids will be cancelled this Saturday, 7/30

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading.

2) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets

This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other.

3) 3 rounds AQAP:

21 Wall Balls 20/14

15 Knees-to-armpits

9 Power Snatch 75/55

Extra Work:

4) Bent Over Supinated Barbell Rows: 4 sets of 8

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

5) Face Pulls: 100 not for time

Focus on positioning and activation over speed.

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