7-31-18
Warm Up: – EMOM 6
1 – Row 15/12 cal
2 – 60 sec wall squat
3 – 50ft. burpee broad jumps + 50ft duck walk
5 min Front rack mobility
WOD Prep: – 8 min build to squat weight
WOD: – For Time
800m run
10 front squat @ BW
600m run with 30/20#
20 front squat @ 75% BW
200m run with 45/30#
30 front squat @ 50% BW
Accessory: – 90 sec each
banded march @ 30/20
banded rev. situps
HS hold