3/20/17 WOD

Alex, making some serious strides quickly. It's nice to be young...!

​Strength
​Front Squat Box Squat (13" - 15")
Build up to a 1 RM

*This is a slightly new movement for us.  Very similar to the back squat box squats that we've done, but obviously the bar will be in the front rack, making you keep a taller torso.  Keep thinking about firing those hips through and working on that PCA and RFP!


WOD
For Time (15 min cap, including cash out)

Fitness
2 Rounds:
100 Single Unders (or :40 worth of attempts if you're close to getting them)
15 Thrusters (65/45)

Then...
2 Rounds:
100 Single Unders (or :40 worth of attempts)
12 Thrusters (85/60)

Performance / Competitor
2 Rounds:
40 DU
15 Squat Clean Thrusters (95/65)

Then...
2 Rounds:
40 DU
12 Squat Clean Thrusters (135/95)

Cash Out (for ALL)
Partition as desired:
75 Hollow Rocks
75 Band, Triceps Press Downs
​