7/16/18 – 180716

Group Warm up 

Group Mobility 


Front squats  8×2 – Rest 1:30 between doubles.

* 3 second descent, one at the bottom and one second up! All sets performed as close to 65-70% of your 1rm as possible. 

WOD ( Workout of the Day ) 

9 minutes to complete: 

50 Front squats – from the floor. 

*Every time you break perform 60 single unders. 


9 minutes to complete: 

30 Shoulder to overhead 

*Every time you break perform 6 burpees over the bar. 

RX+ 155/105lbs     RX 135/95lbs    LV.2  95/65lbs 

*If you finish before the 9 minutes is up… Congratulations!! You have earned extra rest time. Please note your time for each workout and then add them up for one total time as your score.