• Nutrition Challenge: ENDS this Friday 1/31. Get your scores up and get measured!
• Bring-a-Friend Day: This Saturday 2/1

WOD courtesy of CompTrain

After you complete the designated amount of rounds (e.g. start with 2 rounds), you then run 200 meter before the next grouping of rounds. Go unbroken on the wall balls and handstand push ups, and for the clean use 80% of your 1 rep max. You should modify movements so that you’re completing 1 round around 0:45-0:60. There is a 35 minute cap.

Post completed rounds at cap or total time to Comments.

30 min, 3 min moderate, 2 min easy

1) Back squat: 65%x 8 reps, 70%x 8 reps, 80%x 6 reps, 85%x 6 reps.
*Rest 10 minutes, then:

2) Front squat: 60%x 5 reps, 70%x 5 reps, 75%x 5 reps, 80%x 5 reps.

Core: 3 rounds:
10x back extensions (Heavy)
rest as needed
20x hollow rocks