Strength
Back Squat – 2 EMOM For 10 Min
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
12 Burpees
9 Overhead Squat 115/75lb
Midline
4×50 AB Mat Sit-ups (weighted)
WOD Notes: Rx’d for WB is 10′ for both men & women. You may scale to gray or red line if necessary. OHS weight should be light enough to where you can do 9 reps unbroken easily every round. You may sub front squats (40%) for OHS if necessary.
***Remember to submit scores by 8pm monday, so they can be validated!
