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WOD July 2, 2018 (Monday)

Core: Tabata 8 Strict Knee ups and L-Sit holds (alternating)

Weightlifting: Back Squat + Front Squat Complex

E2MOM 12 Mins 3 Front Squat + 3 Back Squat at 80% of 1 Rep Max Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 Rep Max front squat. Front squats will always be first then the back squat!

WOD: For Time -CAP 16 minutes

4 rounds for time:

  • 20 cal Row **
  • 10 Toes-to-Bar
  • 10 Push Press 115/75#

**rx+: assault bike & 155/105#

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