WOD – Wed, May 21

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort ,or 60% of your 1 rep max. Stay at the same weight across all four sets.)

CONDITIONING
“On Sum” (Time)

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Jump Overs, 20″

MCx: 115/75
MAx: 75/55, step overs
MVx: 55/35, step ups

GOALS + GUIDANCE: Choose a LIGHT weight that you can cycle through ten reps fairly easily, then follow up with ten box jump or step overs. Keep the hang squat cleans unbroken and the box jump overs consistent. Try to speed up rounds five through one. Target 7 minutes with a 10 minute cap.