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