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114 Poplar
Dodge City, KS 67801

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150717 Friday WOD

Part 1EMOM x 6 min perform 5 Back Squats @ 50-60% of 1RM *on the last set perform as many reps as possible, sell out

Part 2

18 minute AMRAP of:

400m run,

21 Kettlebell Swings 35/25

12 pull-ups or 12 shoulder press or 6 ring rows & 6 negative pulls w 3 sec count coming down

Extra (optional Post WOD):

Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure

Part 1EMOM x 4 min perform 5 Back Squats @ 75-80% of 1RM *on the last set perform as many reps as possible, sell out.

Part 2

6 Rds

16 calorie row

12 kettlebell swings at 53-70/53-35

8 strict pull ups

Extra (optional Post WOD):

Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure.

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