FRONT BOX SQUATS & "WICKED GARDEN"

A) Strength:

1) EMOM 8:

3 Front Box Squats @ 60% of Monday's 2RM

2) Every 1:30 x 3:

1 Power Clean
1 Front Squat
3-5 T2B or Hanging Knee Raises
*Build to MetCon weight  

B) WOD:

"Wicked Garden"

For Time: (18:00 Cap)

15 Front Squats* (Rx = 155/105, S = 135/95, 115/75)
21 Toes to Bar (S = Hanging Knee Raises, Reverse Crunches, Sit-ups)
30 Bar Facing Burpees (S = Regular Burpees)

12 Front Squats
15 T2B
20 Bar Facing Burpees

9 Front Squats
9 T2B
10 Bar Facing Burpees

Rx+ = 185/125

*Sub 15 Goblet Squats each round in place of Front Squats if needed

C) Accessory Work:

Banded Pull-Throughs (3 x 25). Rest 60s.
– OR –
Reverse Hypers (3 x 25). Rest 60s.

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