WoD for July 11th, 2018

Group Warm-up
Mobilize Front Rack
10 Air Squats

Strength
FRONT SQUAT WAVE
25′ to complete
“Squat wave”

1 x 5 @ 75%
1 x 3 @ 85%
2 x 1 @ 95%
1 x 10 @ 70%

Daily WoD
10′ EMOM
7 Front squats 95/65lbs a) 75/55 b) 55/35
7 Push Press 95/65lbs a) 75/55 b) 55/35

Mobility
2′ Screaming Pigeons, each leg
Lax Shoulders

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