6.30.25 WOD.

10 Inch worms
10 Alt Cossack
:10 Chin up Hang

Then..

Warm-up (Quickly)
Bike 2:00
Banded Hip Thrusts x 30r w/ :30 Hold Banded Side Step – Down & Back
Banded High knee March × 30
Walking lunges – Down & Back

Then…

Front Squat
Every 2:00 x 5 sets: (week 1 of 3)

Warm-up set 1: 8 reps
WARM-up set 2: 6 reps
Set 1: 5 Front squats
Set 2: 5 Front squats
Set 3: 3 Front squats
Set 4: 2 Front squats
Set 5: 1 Front squats

Do not max out this week! Start your first set of 5 around 75% and build to a “heavy” single for the day. We will spend the next couple weeks getting your body used to the top end loading before we max our front your front squat.

Keep your eyes up, and squeeze your shoulder blades together. The more upright you can keep your torso the better!

Take a deep breath before each lift, and drive out of the bottom!

Then….

10 Rounds For Time:

4 Burpees over bar.
6 Toe to Bar/ 4 muscle ups/ knee raises
8 Front Rack Reverse Lunge Steps 95/65
115/85.rx+