01.25.2024

front squats @25% x 4 sets * record reps for each set*
as many reps in 10 seconds or 17 seconds
(longer is for our endurance athletes)

Deadlifts
4 x 3 reps
3 second hold on the way up- just below the knee
@55%-65%-70%-72%

WOD 
"Quarters Like" 
9 front squats 185/135. 155/105  115/75
4 x 25' handstand walk  or 6 x 25' scooter walk  
15 front squats 155/105  115/75. 95/65
15 HSPU or piked on a box
21 front squats  95/65 75/55 45/35
21 hand release push ups