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Jan 10th WOD


Strength


Back Squat

1 x 10 @ 60

1 x 8 @ 65

1 x 6 @ 70

1 x 6 @ 75

2) Pull Ups

Pull ups in between back squats

Conditioning

4 RDS 5 Front Squats @ 75% 10 DB Burpee Box Step Ups (RX MEN 40-50) (Rx Woman 25-35) be sure to alternate legs 15 KBS (55/35) (RX+ 70/55)



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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches