Wednesday: Squats n' more

Mike S. the WODkilla

Marcia gettin' some 5' wall climbs!

Proud of Michelle for getting over the wall!

Great work today guys! Some of you really had to conquer some fears to get over that wall,

but guess what?! YOU DID IT!!

Strength Programming by Rudy Nielson 

Squats

5 @ 70% 1RM

5 @ 80% 1RM

2 @ 85% 1RM

3 @ 90% 1RM

1 @ 100% 1RM

4 max C2B Pull Ups rest 90 sec between sets

Front Squats

5 @ 65% 1RM

4 @ 75% 1RM

4 @ 80% 1RM

4 @ 85% 1RM

*listen to your body, if it can't handle the RX load for reps, LIGHTEN it. 

I don't want to see crappy squats!

WOD

with 5 minutes on the clock

Run 800m

then with the remaining time

max rep double unders

(singles divide by 3)