Strength

5-5-5-5-5

Front Squat

Work up to a strong effort 5 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in  6 Minutes
15 Deficit Push-Ups 45/25lb plates*
20 See the Lights Sit-Ups 15/10lbs

*Hands on plates with chest hitting the deck at the bottom of each rep.

Workout notes: Review appropriate push up and sit-up form!  The push-up is simple to perform but tends to get scaled eagerly. If you can do push-ups you should do them without scaling. Don’t worry so much about getting a high score but make your best effort to perform reps without breaking.