WOD: 12/16/19

Skill/Stability/Strength
1) Front Box Squat – Regular Stance/Parallel Box (13-15”): Build to a heavy set of 3 in 8 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight
– Control Eccentric/Explode through concentric range of motion
– Shoot for 80-85% of Front Squat 1RM if known

2) Squat Clean Thruster: Build to Metcon weight in 3 sets.
Rx+: Build to a heavy 1 in 8 sets, every 60s.

Conditioning
”Firestorm”
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 95)
Rx+:(155, 105)
*Score = total reps

Extra Credit
AMRAP 5:
1) Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Glute Hip Thrusts – Front Foot Elevated x 5 each.

2) Rx+ Additional Training
AMRAP 10:
Sledpull Powerwalk x 60 yards @AHAP
Crossbody Carry x 60 yards