WOD - 8.11.17

Strength: Super Set of The Following 1a) Front Squats: In 5 Sets Find a 5-RM, Then Perform 5 Reps @ 90-95% of Today’s Established 5-RM)

1b) 4 Sets – 10 hollow rocks + 10 hollow/arch swings on bar

Hollow Rocks: https://youtu.be/p7j02V1fIzU Hollow/ Arch Swing: https://youtu.be/WV09mUKGD4U

Conditioning: For time 50 Wallballs (20/14) 40 Calorie Bike (Sub Row) 30 Box Jumps (24/20″) 20 HSPU 30 Box Jumps (24/20″) 40 Calorie Row (Sub Bike) 50 Wallballs