Saturday, 6/27
June 26, 2015
Monday, 6/29
June 28, 2015


3 Rounds of
10 Pause squats
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Squat to Boot strappers
10 Alt Samson Lunges
5 Plank to Squat


1 Minute Band Super Front Rack Stretch/ Side

Strength – Front Squat (35 min)
Prep: 1 x 10 w/bar. 5-5-5
Work: 10-8-6-4-2

Team Met-Con
In Teams of 4, complete for time:
Row (Cals)
Thrusters (M: 95/75, W: 63/45)

-Follow the leader style, however multiple people may work on burpees and pull-ups at the same time (NOT Thrusters)
-First person waits for last person to finish pullups before beginning next round
-Scale Pullups to Band assisted or Ring Rows


  1. Jane says:

    Boo this workout. Booooooooo.

    153 on the final set of two. Know I can get higher than that – somehow, pause front squats go better for me.

    You know a workout is going to be Rough City when the row is the best part.

  2. Dray says:

    This workout was rough but probably exactly what I needed. Looking forward to a little consistency this week before the 4th and all the pain that will bring.

    Hit 165×2 and felt like I had more to go. That was a bit of a shock since I haven’t done heavy front squats without a pause in a really long time and the heaviest I have written down is 145. I need to start adjusting expectations a little, I guess!