WOD: Thursday 240801
Repeat after me, “I love Front Squats”.
• Coaching Notes
Today, we are getting into some fun with heavy Front Squats and a challenging couplet of Burpees to Target and Wall Balls. The focus will be on the Squats and you can think about the conditioning piece as an accessory to the Front Squat. Some days the strength takes priority and some days the conditioning takes priority. Today, the Front Squat is the priority, but don't be mistaken, if your athletes have the ability to dig deep here, this conditioning effort will hit hard and produce a valuable dose of leg stamina and conditioning.
strength: front squat
Every 2:30 x 6 Sets
5 Reps @ 75%+
3 Reps @ 80%+
1 Rep @ 90%+
3 Reps @ 80%+
5 Reps @ 75%+
metcon: "Hope and Prayer"
For Time
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
50 Wall Balls
25 Burpees to Target
Wall Ball: 20/14lb, 9/6kg
Burpees to Target: Out of Reach
Time Cap: 15:00
accessories:
For Quality
3 Sets
100ft (30m) Dual KB Front Rack Carry
1:00 Wall Sit