Warmup: Run 400, Mobility/mashing
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Back Squat: 1 x 6 @ 65%, 1 x 8 @ 75%, 1 x 8 @ 80%, 1 x 8 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
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WOD: 12 Minute AMRAP
100 Wall Ball 20/14*
Max Front Squats 95/65
score = Front Squats
This one is very simple...finish the 100 Wall Balls and then knock out as many front squats as you can in the remaining time.
*If you're up to it...I'll give you an option tomorrow. Fifty 2-for-1's will equal 100 regular Wall Ball shots. Pick your poison. No switching once you've started...so choose wisely.
----------
Back Squat: 1 x 6 @ 65%, 1 x 8 @ 75%, 1 x 8 @ 80%, 1 x 8 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
-------------------
WOD: 12 Minute AMRAP
100 Wall Ball 20/14*
Max Front Squats 95/65
score = Front Squats
This one is very simple...finish the 100 Wall Balls and then knock out as many front squats as you can in the remaining time.
*If you're up to it...I'll give you an option tomorrow. Fifty 2-for-1's will equal 100 regular Wall Ball shots. Pick your poison. No switching once you've started...so choose wisely.
Otherwise...regular wall balls it is.
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