WOD 06/30/14

Pre-WOD (Skills/Strength):
4RDS @ 60-70%
5 Front Squats
10 Back Squats
On a 3min Interval (0,3,6,9)
This should be the same weight you did at beginning of the progression (05/15/14). Should feel light and each squat should be with “perfect” form and depth. Do not rush through them.

WOD:
CASH IN: 400m Burden Run (choose your load)
21-15-9
KB Swings
Burpees
CASH OUT: 400m Burden Run (choose your load)

Post-WOD (Challenge/Cool-down):
3 RDS
30sec Fingers/Toes Hollow Hold
30sec Prone Cobra Hold

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