WOD:

1) Back Rack Box Step-ups: 7/side Every 2:300 for 6 sets

Warm-up as needed. Pick a box height that puts you knee and hip roughly inline with each other when one foot is on the floor and one foot is on the box. Alternate legs each repetition. Build as heavy as possible without having to rely on pushing off a lot with the back leg. Goal is to work a little heavier than last week.

2) AQAP:

30-25-20-15-10 Wall Balls 14/8

1-2-3-4-5 Rope Sit-to-Stand

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE