WOD 6/1/16

Warm Up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees

Front Squat (5×4)
emom 20
I. 4 front squats
II. 2x 2pos hspu (deficit if possible)
*increase weight as needed
*find working weight in first 10min and stick to that weight
55kg

Metcon (AMRAP – Reps)
amrap 4
120 du
max reps front rack lunges
3min rest between rounds
amrap4
120 du
max reps front rack lunges
*choose your own weight
*score is reps x weight
*if you haven’t finished 120 du in 90sec, go on to the lunges
I used 25kg – less weight more reps
1) 49 reps. 2) 54 reps

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