Strength
1 1/4 Front Squat 6×2
—Use 75-80% across all 6 sets
Conditioning
3 Rounds For Time
20 Wall Balls 20/14lb
2 Squat Cleans 225/155lb
20 Burpees
2 Squat Cleans 225/155lb
20 T2B
2 Squat Cleans 225/155lb
WOD Notes: Squat Clean weight is 75% of 1RM. The black line (10′) is Rx’d for men & women. You may scale to the gray line (9.5′) or red line (9′). Scaling for T2B are hanging knee raises.
Reminder: This weekend Oct 19th & 20th is the “Rally in the Valley” at SMCF! Ragers that are competing are: E. Hill, Dan, Jenny K, Mary, & Rachel on Saturday. Kurt, Candy, Chris are on Sunday. Show your support by cheering them on if you don’t have any plans. Let me know if you need directions.
