Friday, February 9th

Strength: Week 2 Front Box Squats. Only 5% heavier so you can maintain proper bar speed. Remember, we’d rather you move faster than go heavier. Speed > load.
Metcon: Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets. Hold your partner accountable for hitting the standards.

Strength
Front Box Squat: 9 x 3 @65%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.

WOD
Karen
For time:
150 Wall Ball shots 20/14#
L2: (14, 10)
11:00 Cap