Monday, January 8, 2018

“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.” – Colin Powell

010818 WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

C. 10:00 AMRAP

100 meter run

5 bar muscle-ups (sub 5 strict pull-ups + 5 dips)

25 air-squats

WOD by: Good For You CrossFit

>>Modifications will be given

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Sugar detox day 6