16th July 2019
WOD WOD, July 17, 2019
Squatamoli
Warm-up
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
B) Banded Hips x 2 Mins
B) Glutes / Squat Prep