180712 ~ Quick Time Intervals!

Speed Squats are back!! Focus creating speed and being explosive!  Today's WOD is Heavy! Can you get the work completed before the time is up?!

Strength:

Speed Front Squat

EMOM x 4 min

4 x 4 @ 70%

Then..

Sumo Deadlift High Pull

EMOM x 4 min

 4 x 3 – Challenging Weight

Conditioning:

Quick Time!

Every 2 min x 7 rnds

36 DU

9 Pullups

 3 Power Clean (185/135#)

Cash Out:

3 Rounds

10 Banded Pull Aparts

10 Banded Pull Downs

 20 Hollow Rocks

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