8.22.13 "Spilled Milk"

SWOD:

Front Squat - 5×2@90% of your 1RM

Back Rack Step Up - 4x8@45% of your 1RM back squat

- step up one foot at a time onto an elevated platform (box, etc.)

Jumping Lunges - 4x12

sets x reps

-Coach Casey

WOD:

 4 min max snatch (75/55)

rest 4 min

4 min max manmakers

rest 4 min

4 min max push press

-the doll