WOD:

1) Front Squat: 5 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 x 1 @ 95%

These percentages are all based off of your 1RM. Warm-up to your first work set appropriately, upon starting your work sets, rest no more than 90 seconds between sets.

httpv://www.youtube.com/watch?v=xiXONqin8qI

Some Games Action

2) AQAP:

30 Deadlifts 135/95

10 Wall Balls 20/14

25 Deadlifts 135/95

15 Wall Balls 20/14

20 Deadlifts 135/95

20 Wall Balls 20/14

15 Deadlifts 135/95

25 Wall Balls 20/14

10 Deadlifts 135/95

30 Wall Balls 20/14

Extra Work:

3) Front Rack Barbell Lunges: 3 x 8/side

Work as heavy as possible. You should alternate every rep. Rest 90 seconds between sets. Barbell is in the Front Squat Position.

For results post weight of each set of Squats along with time to complete Met-con and any scaling used. If you did Extra Work post weight of each set of Lunges.

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