Wednesday – 180411

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ANNOUNCEMENTS

  • Spring Fling Registration is open!!!

SWOD

Back Squat
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 2 reps (skip if final load is < 300/200)
1 x 1 reps

Working Sets
2 x 5 reps @ 75% or +5 lbs from last time
1 x AMRAP @ 75% or +5 lbs from last time

WOD

Complete as many rounds and reps as possible in 12 minutes of:

3-6-9-12-15-etc…
Wall Ball Shots (20/14)
Pull Ups
Box Jumps (24″/20″)

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