Thank Squat Its Friday

Strength

ODD Objects (Not for Time) For Load/Form and Control
100m Farmers Carry
100m Overhead Walk
100m Back Rack Walking Lunge
100m Overhead Walk
100m Farmers Carry
You choose weight for all movements 

WOD

OTM 21 (7 rounds)

Rec

1. 5 Burpees over box (any way)
2. 100m Sprint
3. 7 Front Squats (Priority…Form/speed/Weight)

Rx

1. 6 Burpees over box (any way)
2. 200m Sprint
3. 7 Front Squats (Priority…Form/speed/Weight) 30-40% of Front Squat

Cashout

4 RFT

10 GHD OR 20 Sit ups
10 Jump Squats to target OR 20 Air Squats

Extra

6 min (for max meters)

Row 40sec
Rest 20

VOD

People are like grass; their beauty is like the flower in the field.  The grass withers and the flower fades. But the word of the Lord remains forever. And that word was the good news that was planted in you.

– 1 Peter 1:24-25