Group: 3 in 3
Air Squats
Jumping Jacks
Sit-ups
Strength 3RM Back Squat
WoD: In teams of 2, Get as many rounds in 15 minutes as possible of:
15 Back Squats (95/65#) a) 75#/55# b) 65#/45# c) 45#/35# – From Ground. You must bring to front rack before riding the bar down at the end of the reps.
15 Box Jumps (24”/20”) a) 20″/16″ b) <= 16″
100m Sprint a) 150m Row
Score = Total rounds plus reps completed.
MOB: Roll Quads / Calves
Coach’s Tip: Team member 1 does the work while team member 2 waits their turn. Once team member 1 finishes their round and tags team member 2, team member 2 starts their round. Continue until time expires.
18:19 a great WOD..I had to sub 28 pull+28 dips since i didnt have my rings at the gym today..spend a fair amount of time wnakilg btw the pullup bar and dip station, but i still don’t think i could have gone too much faster..surprisingly my air squats were a point of weakness; perhaps yesterdays lunges tuckered me out dont know, but probably should be sure to mix in some high rep air squats in warmups on occasion going forward