12/22/14 WOD “Hot Steel”

Mobility:  Hip Mobility.

Skill Practice Warm Up:  None.

Workout: Front Box Squat

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

This is the 10th session of the Front Box Squat cycle, starting week 4, if weights last week still felt relatively light, feel free to make a bigger jump this week.

Super Set: Perfect Ring Dips

2 -3 reps for 5 sets


Metabolic Conditioning Workout:  “Hot Steel”

6 minutes AMRAP

7 front squats (A: 135lbs, I*: 83lbs, N: 53lbs)

2 shuttle runs, 30’(out and back), 60’ out and back = 1 rep

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2.5 – 5 rounds

Coaching Tips: Scale up to OHS for an extra challenge.


1 min rest

1 min burpees, 1 min box jumps, 1 min burpees



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