6.13.14 "fastass"

SWOD:

Back Squat - 1x3@65%, 2x3@75%, 2x3@85% of your 1RM

Front Rack Lunges - 1x8@45%, 1x8@55%, 2x8@65% of your 1RM front squat

Bottom Squat Hold - 3 min cumulative

-Coach Casey

WOD:

40-30-20-10

Wall Balls

Box Jumps

Hollow Rocks

-the doll