Front Rack Hold then Burpees

Deload Week - Back Squat

Athletes will have 14 minutes to establish a moderate set of 5 Back Squat. No belts or lifting shoes may be worn!

WOD

For time

Accumulate 7 minutes in a Front rack hold
Every time you drop the barbell, complete 5 Toes-to-bar.

Immediately upon completing the 7 minute hold:

40 Burpees for time

*There will be a 17 minute time cap on today's metcon.