WoD for June 8th, 2016

Group: 3 in 3
In Place Lunges
Russian Twists
Air Squats

Strength: 15’ to complete 3 x 3 Front Squat @ 80-90% of 1RM

WoD: 18’ AMRAP

12 Box Jumps (24”/20”) a/b) Step-ups
12 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
250m Row

Coach’s Notes: This is more about pacing and keeping moving. Get into a groove early. DEFINITELY check your body weight before and after on this WoD as you’re going to lose a ton of water today. Remember about 15.5 fl oz for each pound you lose!

MOB: Roll Posterior and Quads / Mash Achilles

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