WOD Page

Mon, Jan 13

Mon, Jan 20, 2020 at 8:00am Holiday Schedule: Holiday Schedule, due to Martin Luther King holiday. We will only have 8 am and 9:30 am classes. Coach Jr
Mon, Jan 20, 2020 at 8:00am MLK WOD: 34 AMRAP 63 Power Cleans @115/75 64 pull-ups 64 SDHP @115/75 65 Burpees 68 Front Squats @115/75 *200 Meter run after each movement - 1 partner runs 100, then the other runs 100 **
Gymversary donald c-1
Most Recent Benchmark:
MLK DAY on Jan 19, 2020 (251 days ago)

1-13-20


Time
20 REP Back Squat 
(week 2) You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you're about to vibrate off the floor about 14 reps in. Dig Deep!!

WOD:

5 Rounds For Time:
50 Double Unders
40 Wall Balls (20/14)**

Round 1: 40 Wall Balls
Round 2: 40 Pushups
Round 3: 10 Wall Walks
Round 4: 40 Pushups
Round 5: 40 Wall Balls

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1st170 becca Mon, Jan 13, 2020

becca170 Rx



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