Monday, Jan. 14, 2019

We got some new plates and clips in! Please always use clips when taking weights from the ground 🙂

011419 WOD

A. Warm-up: Coach’s choice

B. Back squat: % based off  1RM

Warm-up: Every 1:30

30% x 5

40% x 5

50% x 5

Every 2:00

60% x 8

70% x 6

80% x 4

65% x 10

C. Three sets for max reps of:

60 seconds of Row for calories

60 seconds of Wall Ball Shots

60 seconds of American Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps (24″/20″)

60 seconds of ring muscle-ups (sub bar muscle-ups, strict pull-ups, ring-rows)

Rest 60 seconds

>>Modifications will be given

D. Quad smash with foam roller 2:00

Couch stretch 1:30/side