22 Jun WOD- Monday, June 23

WOD Prep with Yasmen– How to have a better front squat:
1. Tricep Extension Smash
2. Banded Heel Cord- Anterior Approach
3. Trailing Leg Hip Extension

Strength: Front Squat

Work up to 65-75% of 1RM then,
Perform 2- 1 ¼ front squats
every 2 min for 10 min

(to practice the bounce out of the bottom)

WOD: 3 rds

3 rope climbs
25 wall balls
400 m MB carry
Rest 1 min
*each round is for time

Lv1: 9 rope walks, 14/10
Lv2: 1 rope climb, 16/12
Lv3: 3 rope climbs, 20/14
Lv4: 3 legless rope climbs, 20/14

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