WOD: Saturday, November 9, 2013

(A) In 17 Minutes, find a 3RM Back Squat

(B) In 13 Minutes, 4x6 Pause Back Squat @ 75% of 3RM

  • Go as far down as you can on each rep, then count for two seconds before coming back up.
  • Charge out of the bottom when it's time to come back up.

(C) 4 Minute AMRAP of

  • 5 Left Leg Suit Case Step-Ups 1.0/.75 (Comp 1.5/1.25) ... hold KB in Right Arm
  • 5 Right Leg Suit Case Step-Ups 1.0/.75 (Comp 1.5/1.25) ... hold KB in Left Arm 
  • 10 Burpees

(D) Two Minute Rest

(E) 4 Minute AMRAP of 

  • 12 Wall Balls 20/14 (Comp: Pistols)
  • 8 Russian Sit-Ups

For big classes, half the class will start on (C) and half on (E), then flip-flop stations during the Two Minute Break.

(F) Cool Down: 10 Minute Casual Cardio (Bike, Row, Run)  ... this can be done after class. If there's no space, go upstairs or run around the block.

Smiling Push-Ups.  Photo by Rafael Vega