Strength:
Back Squat:
Take 15:00 minutes
Establish a 3RM Back Squat
Movement Adjustments (If Needed)
– Box Squat: For Knee Pain or Instability
– Split Squat: For Back Pain or SI Joint Dysfunction
– 5×5 Back Squats @ moderate loads for athletes coming back ot the gym
Level 1: 5 Reps Back Squat to 8 RPE
WOD:
“Basket Case”
RX:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Total Reps
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Level 2:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Alternating Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Reps
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Level 1:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Kipping Knee Raises
Wall Ball: 14/10lb, 6/4kg
Score: Reps
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Competitor:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 12 Toes to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Reps