* CrossFit Kids Cancelled through January 25th

** Running Clinic w/Jason Wolstenholme HERE

*** Annual Holiday Party is the 30th, check it out HERE

**** WODDOC Seminar February 7th HERE

WOD:

1) Back Squat: Every 2:30

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 60-65%

5 @ 65-70%

5 @ 70-75%

5 @ 75-80%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s here is always the upper end of the range.

3) AQAP:

50 Squat Cleans 95/65

Every-time you drop the bar you must perform 10 Burpees. Load appropriately so that this takes approximately 3-5 sets.

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

5) Sled Drag: 400m @ Bodyweight

Should be smooth and consistent, scale loading appropriately.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE