WOD for 21 JUN 2016

0500 and 1130 at Fredericks Gym


So now everyone had a glorious 3 or 4 day weekend it is time to pay for everyone of those cheeseburgers, pieces of pizza, and the other culinary iniquities by getting straight PUNISHED in the gym! Are you excited? I am.

Here are the Ops for today!

Warm Up:

Ankle Mobility 1 min each ankle

Squat Prep x 20 each side

Squat Therapy x 5 min

Goblet Squat Press 3×10 (rest as needed)



5 Tempo Front Squats, pick load Every 3 mins for 15 mins.

5 sec descend, no pause at bottom, 3 sec ascend



10 rounds for time of:

15 Wall Balls, 20/14 lbs

3 Bar Muscle-ups

*Cough* Oops I may have just threw up a little bit.

(We are going to scale 3 pull ups and 3 dips as the primary scale)


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