* New Programming Block HERE

** 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 @ 65-75%

6 @ 70-80%

4 @ 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 @ 70-75%

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:

80-60-40-20 Single-unders

32-24-16-8 Burpee-to-target

Standard for Burpee-to-target is something at least 6″ out of your reach.

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets. 

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