WOD 12.19.14

Warm-up
20 airsquats
15 cal row
10 burpees x2

Strength: Back squat and static hold
Warm up set for Back Squat 10 reps
Max handstand hold (Plank on hands is an alternative )
Warm up set for Back Squat 10 reps
Max handstand hold

Back squat 1×15
Max handstand hold

Back squat 1×12 (weight increases)
Max pull up hold (use band if needed)

Back squat 1×9 (weight increases ) after last rep drop your weight to the weight you did with 15 and perform max reps
Max pull up hold

Metcon
15 min AMRAP
21 cal row
15 wallballs 20/14
9 pull ups

NOTES:
for Squats I used #135,135,195 x 15, 225 x 12, 235 x 9, 205 x 30 I got messed up on plates and this should have been 195…oops 🙂
Side note: This wrecked my knees. Need to make sure if you do this to driave those knees wide and dont compromise form for quantity.

Skipped wod.

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