Friday, February 16th
Strength: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets.
Metcon: Benchmark workout today where deadlifts are intended to be heavy, meaning if you cannot complete more than 5 UB Reps than the weight is too light.
Strength
Front Box Squat: 8 x 3 @70%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
WOD
“Timebomb”
In 12:00
50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs
Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)