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?!


Speed Front Squat

EMOM x 4 min

4 x 4 @ 70%


Sumo Deadlift High Pull

EMOM x 4 min

 4 x 3 – Challenging Weight


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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