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2
Mar

160302 Thursday’s WOD

squats_badass

I. Skill: 5 sets of 8 – 12 unbroken HSPU (strict, kipping, or combo)

*Add deficit if possible. Rest as needed

II. Strength:  Back Squat/FS Every 2:30 x 3 sets

  • 10 Back Squats / 6 Front Squats @60% of Back Squat

After BS rerack and go straight into FS. 

III. Metcon: For time  20 min cap

  • 30 Box Jump Overs 24/20
  • 20 Hang Power Clean 135/95
  • 10 Toes to bar
  • 30 OHS
  • 20 Toes to Bar
  • 10 Hang Power Clean
  • 30 Box Jump Overs

 

Scaling Note

You may only use one barbell with one weight. The OHS will determine what weight you use for this WOD. Options for OHS if you have depth/mobility issues, Alt OH Lunge, Front Squats, Back Squats

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