We Built this City

Skill: Overhead Squat 

Strength: Front Squats Week 8 of 9 Mash Pause Front Squats 3sec in bottom/ 10 sec hold at top

Part 1: Take 12-mins to find a heavy Front squqt with the above seconds

Part 2: Take 83% of Part 1 3×3

Metcon: 3 x (3:00 on/1:00 rest)

4 FR Lunges

4 T2B

4 OHS

*pick up where you left off

L1: 165/115, T2B

L2: 115/85, T2B

L3: 95/65, Feet to Rig

L4: KB Lunges, Feet to rig, Goblet squats