WOD:

1) Hatch Cycle – Week 9 – Day 2:

Back Squat: 1×5 @ 65%, 3×5 @ 75%

Front Squat: 4×5 @ 65%

Warm-up as needed then upon starting rest no more than 90 seconds between each set of squats including the transition from Back Squat to Front Squat.

2) AQAP:
400m Run
then…
15-12-9
Shoulder-to-Overhead 135/95
Toes-to-bar
then…
400m Run

Extra Work:

3) L-Sit: Accumulate 2 minutes

This should be done in the rings. Take as many attempts as needed to accumulate 2 minutes in the L-sit position.

4) Kettlebell Sots Press: 3×10/side

Rest 90 seconds between sets. Adjust weight each set as needed.

For results post weight of each set of Squats along with time to complete Met-con along with any scaling used. If you did Extra Work post number of attempts to accumulate 2 minute L-sit hold, and weight for each set of Sots Press.

Post results/thoughts to comments