Strength – Back Squat – 20 minutes to find 1 rep max – On your heavy attempts be certain you are comfortable bailing – no one standing behind you unless they are an experienced spotter – You may also have 2 spotters; one on either side (if experienced) – If you are in doubt at all make sure to grab a coach.
WOD
“Clock Keeps Ticking” – Craig Eisman
6 minute AMRAP
25 – Burpee buy in
10 – Wall balls (20/14)
10 – KB swings (32/24)
10 – Pull ups
4 minute rest
Clock reaches 10 minutes
6 min AMRAP
25 – Burpee buy in
10 – Wall balls (20/14)
10 – KB high pulls (32/24)
10 – Med ball sit-ups (use your wall ball)
Two separate AMRAP scores, burpees don’t count for scoring purposes
WOD…Jan 11th…”Clock Keeps Ticking”!
