Jun 8, 2017

6-9-17 WOD

Oly Style Box Squat (so our regular squat, simply controlled to a box, and explode to the top, no low bar style) Hip crease should be at parallel or slightly above, not below… Note, safety on this is important, use spotters if there is ANY chance lifter shall need to bail.
Warm up for a 5X5 @ same load


10 Hang Squat Clean + 10 Burpee over bar
Rest 1 Min
9 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
8 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
7 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
6 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
5 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
4 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
3 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
2 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
1 Hang Squat Clean +10 Burpee Over Bar
Rest 1min
*Add 5-10lbs each set. So start very light!!!!! It will get taxing quickly (::
Immediate 200m Run if you break in any of the sets!!!! Take off load if weight is not staying even over the feet or is elbows are dropping. Use a Rack do Front squats if this allows better movement with load!

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