Thursday 6/16/16


REMINDER: No 7AM class today!


Following each set of Back Squats, complete 8-10 reps of Banded Pull-Aparts and a 15-30 second Hollow Hold

Tempo Back Squat (5 x 3 @ same weight )

3 seconds down, 2 seconds hold, explode up, 1 second/breath reset. Add 5-10 lbs from last week (or use 65-70%)


100 Wall Balls for Time (12 MIN CAP)

Complete 1 Shuttle Run on turf whenever the ball is dropped

Rx: 20/14 to 10’/9′ — all reps with full-depth squats and hitting the targets! Scale wall ball weight as needed in order to meet standards

Cash-Out / Cool Down

AT LEAST 5 minutes of Quad & Glute Smashing — use barbell (quads), lax ball, and/or foam roller

Categories: WOD

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