June 25, 2018


2 rounds
300m run
10 bootstrap squats
5 yoga push ups
2 rounds with an empty barbell
5 muscle cleans
5 front squats
5 presses
Front squat
Every 3 minutes for 12 minutes
Front squat x 3 (3 second pause at the bottom)
*Start at a moderate weight and build
*The point of the pause is to gain strength without overloading your body with a ton of weight. This is also a great way to improve mobility/stability in the bottom of the squat.
Metcon (AMRAP - Rounds and Reps)
Natalies going away WOD
12 Minute AMRAP
9 Bar facing burpees
2 Power cleans 185/125
16 Calorie Bike
Weight should be challenging but you shouldnt have to get hyped up to lift it each round. :)
Optional Accessory
4 Sets
10 Bicep curls
Rest 30 seconds
20 Banded Overhead tricep extensions
Rest 30 seconds
30 Banded face pulls
Rest 1 minute

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