WoD for June 14th, 2013

Group: 3 in 3
Squat
In-place lunge
Med ball kick ups

MOB: Deep dislocates / Shoulder / Wrist mobility

Strength: 10’ to find 3RM OH Squat (from floor)

WOD: 8’ AMRAP Upward Ladder of:
Front Squat (from rack) (115/80) a) 95/65 b) 75/45 c) <= 45
Weighted Lunge (L+R = 1) (115/80) a) 95/65 b) 75/45 c) <= 45

Round 1, do 1 rep of each.  Round 2, do 2 reps of each, etc…

Score = Number of completed rounds + extra reps

MOB: Roll Quads/Glutes/Forearms

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