Waves...again

Warm-Up
Roll ~ Trap/1st Rib
Roll ~ Thoracic
Pigeon
Couch

3m Light Bike
1 Rnd STRICT Cindy

3 Rnds of 30s each:
Superman Rocks
Hollow Rocks
Alt. Sampson
Alt. Spidey & Reach

10 Warrior Sqts

BB warm-up

PRIMER
3 Sets (not for time)
8 Suitcase DL each side (55/35)
8 DBL KB Front-Rack Step Ups / 4 each leg (35/25)

SQUAT WAVES
Taken from % of Back Squat 1RM
6 @ 66%
4 @ 71%
2 @ 76%
6 @ 71%
4 @ 76%
2 @ 81%
6 @ 76%
4 @ 81%
2 @ 86%
10 Front Squats @ 58%

Body Armor
3 Giant Sets of:
10 RDL (mod. wt)
20 GHD Sit Ups
30 Hip Extensions
50 Band Pull Aparts
200m KB Carry*
*50 farmer carry...50 front rack...50 farmer...50 front rack

Wendt ~ 220-20-255-240-255-275-255-275-295-195
tb ~ 255-275-295-275-295-315-295-315-330-225 / 155# RDL & 35#KB's

Krommy did Passion WOD ~ 18:43
Stan did Passion WOD ~ ???