16th July 2019

WOD WOD, July 17, 2019

Squatamoli

Warm-up
A) Hip Flow + Front rack
B) Glutes / Squat Prep
Front Squat (Weight)
12mins to find heavy set of :

3 Front squats
straight into
6 Back squats

Aim-ish: 70% of FS

Metcon (AMRAP – Reps)
90/90 x 5 Sets

12/9 x cal bike / ski
12 x Box Jump Overs 24/20"
Max effort T2B in time remaining

RX +
15/12 cal bike / ski

OPTIONS:
T2B : High Low / V Up

*Buddy up, work on alternate 90s efforts

COOL DOWN
A) KB Psoas release
B) Banded Hips x 2 Mins

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