Strength
Front Squat – 6×2 @ 85%+
—Pause in the bottom for 2 sec on the 1st rep only
Conditioning
EMOM For 10 Minutes
ODD = Heavy Prowler Push 1 lap
EVEN = Max set weighted Push-ups 50/25lb in 30 seconds
WOD Notes: Go heavy on the prowler push, but make sure you can finish the length of Rage in under 30 seconds to allow for enough rest time. If you cannot do more than 20 strict push-ups in a row, do not use a weight. Your partner will hold slam ball on your upper back to prevent it from falling off. You may also make-up a WOD from earlier in the week.
8am class loosening up hips