WARMUP
Front Squat
Set 1 – 5 reps @ 70%
Set 2 – 5 reps @ 75-80%
Set 3 – 4 reps @ 85%
Set 4 – 3 reps @ 85-90%
Rest as needed
*If feeling tired and want to back off on strength %'s, We suggest stopping at 70-75% 1RM for the day
WOD 1
9-6-3 Reps for Time:
Overhead Squat @ 155/105lbs
Burpee Box Jump-Over 30 / 24
Time Cap: 7 minutes
*Masters 55+ = 115/75
REST 5 min
WOD 2
3-6-9 Reps for Time:
Shoulder to Overhead @ 155/105
Wall walk
Time Cap: 7 minutes
*Masters 55+ = 115/80lbs
For WOD 2 try to set yourself up adjacent to where you will wall walk ! ex. face the clock if using the front wall. Should be able to get 7/8 people.