A. Front Squat or Overhead Squat
5×5 @ moderate to heavy; rest 2 mins
B. For Time:
500m Row
60 Wall Balls 20/14
30 Burpees
Purpose and Desired stimulus:
– Athletes choice on part A
– Only those with the pre-requisite mobility should OHS or Front Squat
– moderate to heavy for all sets with perfect form
– go by feel for the day
– All out sprint on the metcon
Scale to ensure the desired purpose and stimulus are met with the following:
Scaling options:
– Scale to back squat, box squat, wall sit or other squat variation based on mobility and need
– Scale wall ball weight to ensure fast large sets