5X2 Box Squats @ 75% of 1rm Back Squat – rest 60 sec.
-then-
4 minute AMRAP of Wall Ball 20/14lbs
-rest 2 minutes-
2 minute AMRAP of Pullups
-rest 2 minutes-
4 minute AMRAP of Barrier Burpees 20”
-rest 2 minutes-
2 minute AMRAP of Ab Mat / GHD Situps
For total score of all reps.
Notes:
-If the athlete has at least 10 unbroken two-hand-touching-overhead GHD situps then they should perform GHD situps. If not, they should perform Ab Mat situps.
DeMarco's Growlery 
At least the wall balls are first…ugggg!
80# back squats x 5 rounds [Should have added more weight]
36 WB @ 8#, 20 pull ups red+tiny, 17 burpees with low bar (built with weights and PVC), 65 sit ups
Score = 138
For box back squats: Remember to keep knees back, so ankle to knee stays in 90 degree angle. Knees should not go forward. Legs wide but feet straight.
Really excited about learning the box squat technique. I believe that this will really help me. Thanks Laura and Rudy for all of your help!
started with 87 for the first three, then moved to 82 (my posterior chain sucks)
Then:
4 minutes WB (14 lb) = 25 (uggg!)
2 minutes pullups = 36
4 minutes of burpee jumps (20″) = 40
2 minutes of GHD situps = 42
Total = 143
I really need to get better at WB!
Pat, we missed you! Hope your back is better soon!
I really hated to miss. When I read your comments, I was tempted to go and do the workout this evening, but I know that’s not wise. I hate missing!!! Especially at the start of a new program when we are learning new things. I wanted to do these box squats! But I think part of my problem is that I haven’t let my back rest/recover as it needs. I’m resting it today and have an appointment with Sadri tomorrow. I’ve been seeing my chiropractor, and she has helped, but I decided to see Sadri to see if he can speed things along.
Dr. Sadri will fix you! (He does that.)
132 for the box squats
65 – Wall Balls
25 – Pull Ups
20 – Burpee Jumps (ugly!)
50 – Sit Ups