WOD – Sat, Jan 3

STRENGTH
Back Squat (3×6, across

GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 80% and hold across for the remaining two sets. Record your weight.)

INTERVALS
” I Gotcha” (Checkmark)

EMOM 12

1 – 15/12 Cal Bike

2 – 15 KB Swings

3 – 15 Box Jumps

MCx: 53/35, 24/20″

MAx: 12/9 cal, 35/26, step 24″

MVx: 9/6 cals, 26/18, step 20″

GOALS + GUIDANCE: Bike at a moderate pace that you can keep consistent from round to round, and coming off the bike with 5 seconds to spare. Keep the kb swings unbroken, and find a steady pace on the box jumps that allows you to recover on the step down.