Cash In:
1 minute bottom squat hold x3
A/B WOD
10 Minute AMRAP:
7 front squat
5 push press, behind and in front of the head (1 rep=behind the head and back to front of head position)
15 supermans
Coaches:
-Please scale the weight for B Wods to account for proper form and transitions. Opt for light weight and better form.
-Use same weight for front squat and push press
Cash out:
Max strict pull ups in 2 minutes
Strength WOD (Optional and Independent):
Deadlift
5, 5, 5, 3, 3, 1
Same deal - use a weight that you are comfortable deadlifting and then add weight with each set. Find your one rep max for the last rep. Record it!
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