1.12.15

Categories: WOD

MAIN WOD

A. Strength: Back Squat

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%, based off 1RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Rest 4 minutes, then…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

*For those with 1RMs, work with percentages above. Do not exceed, even if the loading feels light.
*For those without 1RMs, please work with your coaches.

B. Metcon

Two sets for max reps of:
1 minute Wall Balls 9/7 kg
1 minute Rest
1 minute Kettlebell Swings 24/16 kg
1 minute rest
1 minute Strict Pull-Ups
1 minute rest

Note: “Wall balls again?!?” IKR! Just bear with me. You guys will be better for it.