WOD:

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

You should use this as an opportunity to establish a current 1RM. In addition to establishing your 1RM your 6 other working singles should be within 80% of your Max for the day. Rest 90-120 seconds between sets.

2) 15 minute AMRAP:

40 Wall Balls 20/14

20 Toes-to-bar

Extra Work:

3) Overhead Pistol Practice: 10 minutes

If you can’t perform a normal pistol spend this time to work on that.

4) Barbell Box Step-ups: 3 x 10/side

Rest 90 seconds between sets.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts.

For results post weights of all sets of working Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, time, etc.

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