.STRENGTH 

Front Box Squat: 9 x 3 @63%, every 60s.
*Use a 13-15″ Box, normal squat stance, sit back on box + explode up. 

METCON

“Karen”
For time:
150 Wallballs (20, 14) (10′, 9′)

**WHITEBOARD BRIEF**

– Strength: Week 2 Front Box Squats. Only 3% heavier so you can maintain proper bar speed. Remember, we’d rather you move faster than go heavier. Speed > load.
– Metcon: Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets. Hold your partner accountable for hitting the standards