Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100% – Find 1RM), 3×2 (90%)
Conditioning
21-15-9
Overhead Squat 115/75lb
Burpee Box Jumps 24/20″
Med ball Sit-ups 20/14lb
—Rest 5 minutes
Row 3x200m All Out! (Rest 90 sec between efforts)
WOD Notes: This WOD is designed to be a short one (Less than 10 minutes), so be prepared to move quickly unlike the birthday WOD on saturday, which required much more aerobic capacity! Overhead squats require increased mobility in the shoulders, so make sure to go lighter. You may substitute front squats or back squats for scaling, but go a little heavier. Med ball sit-ups will be performed facing the wall, where you will throw the ball towards the wall each rep.
