June 12, 2015 

June 12, 2015

Warm Up-

3″ Run

2RFQ:
10 Front Squats
:30/side dynamic leg swings side to side (groin/glute stabilizers focus)
10 Barbell Good Mornings
:30 L Sit Hold from Pull Up Bar

Strength-

5 RDS:
2 x Squat Clean @ 75-85%
10 x Alt Leg Lunges w/ Bar in Front Rack (95/65)

*Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

WOD-

15-12-9

Front Squats 135/95

Pull Ups

-Rest 2″-

3 Rounds:

9 Burpees

12 Toes 2 Bar

15 Wall Balls