7.14.23 WOD

8min
:20 Sec bike or 100m Run
5 Banded Air Squats with Monster Band
10 Monster walks fwd/bckwd
:20 Sec Hollow Body Hold

Then….

Front Squat Waves

Every 1:30 x 6 Sets

Set 1: 3 Reps at 65%
Set 2: 6 reps at 55-60%

Set 3: 3 reps at 70%
Set 4: 6 reps at 55-60%

Set 5: 3 reps at 75%
Set 6: 6 Reps at 55-60%

*6s stay at 55-60%. 3s increase slightly over the sets.

Then…

FOR TIME:

30 Thrusters
200m Run
15 Devils press
200m Run
30 Thrusters
200m Run
15 Devils press