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January 11th WOD

Strength: Front Squat

PLEASE NOTE SOME CLASS CHANGES FOR THE END OF THIS WEEK DUE TO ME BEING OUT OF TOWN:

FRIDAY 1/14 AND MONDAY 1/17: NO 9:30 CLASS

OPEN GYM FRIDAY & MONDAY 5 & 6AM AND SATURDAY 9:15


STRENGTH: Front Squat

1X10 @60%

1X8 @ 70 %

1X6 @ 75 %

1X4 @ 80 %

1X10 @ 60%


Conditioning: 15 min AMRAP

1 Squat Clean (155/115)(135/95)(125/85)

15 Wall Balls

10 DB Stiff Leg Deadlifts (50/35)(45/25)

2 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

3 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

4 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

5 Squat Cleans

15 Wall Balls

10 DB Stiff Leg Deadlifts

etc etc

Keep adding 1 Squat Clean along with the wall balls and Stiff leg each time and get as far as possible in 15 minutes.


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