20
Nov
WOD
11/21/13
Happy Birthday Jeff!
Strength
Front Squats:
- 1 x 3 @ 70%
- 1 x 3 @ 80%
- 1 x [email protected] 90% (as many as you can with good technique. Do not go to failure!)
- 2 x 10 @ 50% (Perfect form)
Come prepared. Know your weights before hand. All percentages will be based off of 90% of your 1 RM, plus 10 lbs
Conditioning
3 rounds for total reps:
- 1 min Wall balls
- 30 sec rest
- 1 min Toes 2 bar
- 30 sec rest
- 1 min Ball slams
- 30 sec rest
L1: 20/14, 30 L2: 14/12, Knees to elbows, 25 L3: 12/8, Knee raises, 20
Make sure no one does any of the BAD wall balls!
[youtube=http://www.youtube.com/watch?v=oYeQAE7R-ZM]