WHITEBOARD BRIEF

– Strength: Today we are deloading from the front squat and performing the Double KB Box Squat – this is an incredibly challenging squat and likely the hardest variation of the squat you’ve never done!
– Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the Deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.

STRENGTH

Double KB Front Box Squat: 4 x 10. Rest 90s.
– Take 1-2 sets to warm-up then use one weight for all sets
– Low box – below parallel

CONDITIONING

“Fool in the Rain”
For time:
30-20-10
Wall balls (20, 14)
21-15-9
Deadlifts (225, 155)

Rx+: (275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap

EXTRA CREDIT

Banded Glute Bridges: 4 x 10. Rest 60s.