WOD: “AMRAP” -Wed 7.1.15

Strength: Back Squat 8×2, 60%, EMOM

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.


Part A: (9 Min)

Every 3 minutes for 3 rounds (9 minute running clock)
Row 250/200m
25 Wallballs 20/14lbs (mod reps to make sure you complete within time frame)
Rest remainder of time before the next round

(to make it work there will be two people per rower. One person will start 1:30 seconds after the other person on the rower)

4 min rest in between parts

Part B: (8 Min)

AMRAP 8 minutes
4 Tall box jumps 36”/30”

After the 8 minutes, rest 1 minute until Part A is finished then you get another 3 min rest

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