WIDE STANCE BOX SQUATS & "NOR'EASTER"

A) Strength:

1) EMOM 8:

3 Wide Stance Box Squats @ 60% of your current 1RM Back Squat

- Then -

2) 3 Rounds of:

a) 3 TnG Power Snatches preparing for the MetCon. Rest 30s.
b) 3-5 T2B. Rest 30s.
c) 10 Wall Ball Shots. Rest 30s.

B) WOD:

"Nor’easter"

AMRAP 15:

5 Power Snatches (Rx = 115/75, S = 95/65, 75/55, 65/45)
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
15 Wall Ball Shots (20/14)

Rx+ = 135/95

Alternate Scaling Options:

- Sub Touch n Go Deadlifts w/ a light to moderate weight in place of Power Snatches

C) Extra Credit:

1) Glute Ham Raises (4 x 5-10). Rest 60s.

- OR -

Single Leg KB RDLs (4 x 5 ea) (AHAP). Rest 60s.

2) Deadbug + Reverse Crunch (3 x 10). Rest 60s.