11th August 2019

WOD WOD, August 12, 2019

Booty Burn

Warm-up
A) Squat Prep / Hip Flow / Glutes
B) Barbell Flow: RDL / Front Squat / Back Squat / Good Morning
*Use the empty bar to find optimal positioning / ROM
Metcon (Weight)
Squat Volume :

15mins to find heavy set – max 5 attempts

FS + BS Combo

7 Front squats straight into 13 Back squats

Metcon (Time)
For time: "Row Burpee"

500m Row
30 Bar Facing Burpees

*New wave on rowers ever 3mins
*No time cap

Necessities
3 sets/10mins – with a buddy M4M

6/6 Bulgarian split squats BW
15 Banded pull aparts

*If unable to complete in class, stick back after class !

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