Skill:
4x10 - Banded Goblet Squat
Strength:
Back Squat
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x3@85%ww
WOD:
For Time:
800m Run
50 FT Walking Lunge
25 Wall Balls @20/14
400m Run
50 FT Walking Lunge
25 Wall Balls
200m Sprint
50 FT Walking Lunge
25 Wall Balls
Accessory Work:
EMOM x10
E: 2-4 Wall-walks
O: 10 Alt Back Rack Box Step-ups @ 75/55lbs / 24/20”