A. Front Squat
Build to a heavy 2 in 12 Minutes
B. Strict Pull Ups
E:90 x 5 sets : hit a manageable rep range aiming for a failing final set
M:
8 MIN AMRAP
4 Wall Walks
“6 2DB Box Step Overs 50/35, 24/20″””
Program Notes:
We have some Front Squats and strict pull ups today to start us off. Go by feel and see what you can lift for the day.
Form is always king. Today you may not find a true max 2 but 80%+ is your aim.
“Our metcon today is a low time domain grinder 8 Mins with some “”burden”” moves. Move steady and consistently with no breaks with an aim to avoid local muscular fatigue and failure. Kick at the end if you can. “
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Hand Stand Walk 50ft. (only if these are automatic and fast)
Intermediate: 40/25
“Scaled: 25/15, 20/16″””
Beginner: 4 Inch Worms, DB Step Overs no weight