WOD 07/10/17

A1: 750M Row For Time

A2: 2 RFQ of:

8 Goblet Squat
8 K.B. or D.B. Good Morning
8 Each Alternating Goblet Reverse Lunges
10 Hollow Rock
10 Superman Rock

B: Front Squat – 5/5/5

 (first rep 3 second pause) remaining reps @31X1; Rest 60 Seconds

C: Back Squat – Set a 5RM

-18 Minute Cap

D: 3 RFQ of:

5-10 Banded Janda Sit Up @20X1; Rest 30 Seconds
15 Weighted GHD Hip Extension (35/15#) @2112; Rest 30 Seconds
50′ Bear Hug Stone Carry (HAP); Rest 30 Seconds