......Insert dirty title here.....

Lindsey Valenzuela

warm up:

run 400 or Row 500 (Keep track of the time it takes you) 

10x med ball cleans

10x front squats with pvc

10x pass through 

use bands for hip mobility. 

Strength:

Front squats 

3-3-3-3

70-75-80-85% 1rm. 

rest 1min in between each 

--rest 5-10min--

WOD:

"Don't drop the ball"

3rft of

400m run (20/14)

10x front squats

15x wall balls (10ft/8ft)

you carry the ball with you the whole time, run with it, front squat with it, and perform wall balls with it. 
** If you drop the ball at anytime, you owe 4 Burpees, then you continue with the wod**

Here are a few tips for the Front Squat:

• do some air squats for the basic mechanics
• the bar is in the rack position, elbows as high as possible. (lasers)
• your upper arms should be parallel to the floor
• fingertip grip!

Squat

• Pull your hips back and down while keeping weight in heels
• butt goes below parallel.! no shallow squats
• when you begin to stand drive those elbows up!
• stand at full extension. straight up

The wood is installed in the box. Please don't perform wall balls anywhere else but the wood. If we need to we can scatter heats. Look for the Heat board and sign in when you get to the box. 

The bottom sticker is 8ft the top sticker is 10ft. for your rep to count you must hit the sticker!

Don't forget to write your load and wod time in the comments below