WOD 5/19

A. Spend 10 minutes working up to a challenging (60-80% of max front squat)
2 rep pause front squat
*pause in the bottom for 3 seconds

B. 4 rounds for time.
10 front squats @ 135 / 85 / 55
40′ bear crawl
30 single arm KBS @ 24K / 16K / 12K
40′ bear crawl
20 wall ball @ 20lb/10′, 14lb/9′, 10lb/ 8′,
1:00 rest
*Time recorded
*25:00 Cap

Scaling Guide:

– 18 – 24 minutes, about 5 minutes per round including the rest.
– Scale Up: 155lb bar, 20′ handstand walk instead of the 40′ bear crawls