Monday 22.11.21

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