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January 24th WOD

1.24.2018

Level 1

L1:A: Back Squat (12 min e2mom; 5 Back squats@23X1)
all sets working; build to a tough set;
L1+:A: Back Squat (12 min e3mom; 8 Back squats@20X1)
build to the toughest set possible
L1:B: Metcon (Time)
3 Rounds For time

400m run
10 Front squats 115/80
15 t2b

Rx+

3 Rounds for time

400m run
20 pistols
15 t2b

F3
F3:A: Weighted Reverse Lunges (12 min e2mom; 8-10 reverse lunges@2011)
int/adv us weight
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

400m run
20 air squats
15 sit ups

Int/adv do gb squat@53/35, t2b

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM