755, Friday July 11th, 2014

* Announcement:  Park WOD this Saturday at Rhododendron Park for both 8 and 9 am classes.  Come ready to WOD and Hang!

Lift:  Front Squats - Build to a 1RM in 12 minutes

WOD: Two - 5 Minute AMRAPs of:

8 Front Squats - S 45/65, Rx 85/115, C 115/175

10 Slam Balls,

12 Weighted Sit-ups 25/45

* Run 1 mile between AMRAPs (you can always scale with rowing).  At 5 minutes the clock starts for your mile time, when you get back, the second AMRAP starts at 17 minutes.  Keep a white board somewhere and keep count of your reps!!!

* Coaches note:  Don't get too ambitious with the 2nd AMRAP.  If you are scaling this WOD, you may want to stop after the mile run.  If the clock runs past 20 minutes before your done Running, then just wait to stretch with the group.  Check the ego at the door!