WOD: 12/9/19

Skill/Stability/Strength
Box Squat – Wide Stance/Parallel Box (13-15”): Build to a heavy set of 5 in 7 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known

Conditioning
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)

11:00 Cap
*We will run two heats and have athletes judge each other like an Open WOD.

Extra Credit
1)Rx+ Extra Training after Box Squats
EMOM 8: 2 Touch n Go Power Cleans.
*Goal exceed last weeks weight
2) Prone Banded Hamstring Curls x 100 total reps. Rest as needed.