Today’s WOD

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TUESDAY, JANUARY 22ND 2019

A) BACK SQUAT STRENGTH CYCLE (FOR WEIGHT):

Back Squat (Week 1 of 4)

We are back to our regular squat program and some mid range conditioning for those of you getting excited for the CrossFit Open (please sign up – it will make Coach Ryan very happy!).

5 x 65%
5 x 75%
Max reps at 85%

SUPERSET each set with;

5 Weighted Chin-Ups
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

B) METCON (FOR REPS)

12min. AMRAP:
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
15 Pull-Ups

S1/MRx: Assisted Pull-Up/Ring Row
S2/MS: 25# Plate Hops; WB (14/10); Jumping Pull-Ups

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