WOD:

1 and 1/4 Front Squats:
2 @ 45% of 1RM Front Squat
2 @ 55% of 1RM Front Squat
2 @ 65% of 1RM Front Squat
5 x 2 @ 75% of 1RM Front Squat

For these you should be going down to the bottom of a Front Squat, coming up just past parallel, basically you sticking point, and then immediately going back down into the bottom of the squat and coming all the way up. That is one rep.


12 minute AMRAP:
12 Hand Release Push-ups
12 Box Jumps 24/18
12 Ball Slams 40/30

For results post weight used for the 5 sets of 2, and total rounds and reps performed in the met-con along with any scaling used


Post results/thoughts to comments

And some of you really thought I was going to throw a lot of bar work on the agenda today after yesterday. Come on now, I’m not that mean. Nice job on the Front Squats guys. The 1 and 1/4 will really help you develop a solid position in the bottom along with power out of the hole. Lungs were working on the met-con today, nice job of continuing to push and not let up. Another girl benchmark tomorrow. Hope to see lots of you in. Cheers!

Josh coming down to the box…we are seeing more and more endurance athletes come into the gym, and they are all seeing improved performance in their sports
George has been coming a solid 3 days a week since he finished On-ramp the end of December and he continues to make improvements every week…stepping it up to the 24″ box today
Consistently the busiest class of the week, Tuesday at 5:30 PM, and it rocks, so much fun having you all in
– Jade