Starting next week, for the month of Sept, we will adding a 7AM class to Mondays and Thursdays as a trial. WOD 08 26 13 A1. Back Squat 5×5 @ 75% A2. Box Jump 5×5 (box @ Mid-Thigh height).
08 16 13
WOD 08 16 13 A. Front Squat (1×5@65%, 1×4@75%, 1×4@80%, 1×4@85%) B. Stiff-Legged DL 3×5 (sets across at a moderate weight) C. “Cindy” or “Mary” (in Itatlics) AMRAP 20 min 5 Pullups (HSPU) 10 Pushups (Pistols) 15 Squats (Pullups) Post times,
08 13 13
WOD 08 13 13 A1. Push Press (5×5 @ 78%). A2. Weighted Chinup (Adv: Pullup) (5×3 @ 30X0) B. 10 min to work on HS or HSPU skill (Weekly Challenge!) C. 3 RFT [C12]: 1 Rope Ascent 10 HSPU 10