WOD:

1) Front Squat: 1-1-1-1-1-1-1

We are looking for 7 heavy singles, but you should also use this as an opportunity to find your current 1RM. All 7 singles should be within 80% of the days heaviest. Rest 90-120 seconds between sets.

2) “Karen”- AQAP:

150 Wall Balls 20/14

Men and Women’s Rx’d is to a 10 foot target.

httpv://www.youtube.com/watch?v=2DnIHySZ0FM&feature=player_embedded

Remember scaling is good and important to progress and success, this is a good video to give you some perspective on scaling

Extra Work:

3) Reverse Hyper: 3 x 20

Heavy as possible. Rest 90 seconds between sets.

4) Handstand Holds: 8 x 20:10

Tabatta Holds. If you’ve got these down well, do Tabatta Shoulder Taps.

For results post weight of each set of Front Squats and time to complete “Karen” along with any scaling used. If you did Extra Work post weight of Reverse Hyper and thoughts for Handstand Holds.