Lil Barbara

Strength: 
Box Squat - Heavy Single
*Remember You must control the weight on the way down. Ideally the bar is set in the low bar position, you will have a wider than normal stance and really focus on driving all your weight backwards. For most of you you will have to start with a higher than hip level box. Need to pick a height that allows you to minimize your shin angle. This is a heavy single not a 1RM. This will the first time most of you have gone heavy with a box squat so please respect the fact that your form has to be perfect.
WOD: 
"Lil Barbara"
3 rounds for time w/t 3min break between rounds
20 pullups
30 pushups
40 anchored situps
50 squats