WOD:

1 and 1/4 Front Squats:
5 @ 45% of 1RM
3 @ 55% of 1RM
4 x 5 @ 65% of 1RM

For these you should be going down into the bottom of the squat, coming up just past parallel, and then going back down into the bottom of the squat and standing all the way up. Warm-up accordingly, if 65% is either too light or too heavy, adjust accordingly. Rest no more than 90 seconds between sets.


3 rounds AQAP:
400m Run
20 Box Jumps 24/18
15 Ball Slams 40/30
10 Alternating Pistol Squats
5 Handstand Push-ups

For results post load used for 4×5 of 1 and 1/4 Front Squats, and time for met-con along with any scaling used.


Post results/thoughts to comments

Nice job on the squats today everybody, a little lighter than last week but we upped the volume quite a bit. It was awesome to see so many of you attack the pistol squats in some form or another, same goes for the handstand push-ups. Great work. Hope to see lots of you in tomorrow for a team workout. Cheers.