WOD

Wednesday, January 10th

01/10/2018

 

Warmup:

5:00 Jump Rope Practice

-then-

3x through:

  • :30s Squat Hold
  • :30s Duck Walk
  • :30s Hollow Hold

Skill:

'Tempo Back Squats'

1) Review movement and proper technique then

2) Perform the following Tempo Back Squats (33X1)

  • 5 @ 50%
  • 3 @ 60%
  • 1 @ 70%
  • 5 @ 60%
  • 3 @ 70%
  • 2X1 @ 75%

WOD:

AMRAP in 9 minutes of:

  • 6 Power Snatch (95/65)
  • 9 Box Jumps (24/20)
  • 12 Front Squats (95/65)

Cool Down:

5:00 Double Under Practice