* 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.

5) Double-unders: 10 minutes Practice

Goal should be to work to sets of 100 Unbroken.

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

Post Results/Thoughts To Comments