WOD – July 18, 2014

Workout of the Day

A) Hollow Body Holds 4 rounds of 0:20 on/0:40 off

B) 5 rounds, on the 5:00 interval, for average split: 5 Front Squats @ 225/155 Run 400m

Scaling & Modifications Guide -Go HEAVY (~75% of 1RM) on the front squats… the final rep in every set should be very difficult. -You should finish each round in the 2-3 minute time frame. Scale the run distance up or down as needed to stay in the 2-3 minute range. -Sub for the run is a 400m row -OR- 25 burpees.

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