Session 8 (or 9?) of squats and milk.
Warm up. 30 over head squat therapy squats against the rack>
2 sets of 10 empty bar backsquats
2 or 3 sets of 5 to 7 reps to build to you 20 rep weight.
Put your 20 rep weight on and go for it
Wod- Hero Wod (careful on those box jumps)
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box
Scroll for scaling options.
Post rounds completed to comments.
Compare to 140324.
Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press
Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box