Open Gym (8-9:30) - move weight, attack skills, mobilize, make-up a missed WOD, work on your ninja skills
– main gym floor must be cleared by 9:20!
WOD (9:30/10:30)- Teams of 2 4 Rounds
20 Box-Overs (24/20)
20 Wallballs (20/14)
20 Burpee Pull-ups
20 Ground-to-Overhead (115/75) - one partner working at a time
– partition reps however you want - each partner must do half the work
“It is all about balance, so it doesn’t mean eating a dozen cookies, but it does mean eating your grandma’s favorite cookie that she only makes once a year. And always remember if you slip up and have one too many (candies), don’t beat yourself up over it. You won’t lose all the positive gains that you’ve made.” —Lindsey Liddiard, owner of Vantage Nutrition
Power Clean (20min to work to heavy single)
Death by Back Squat
Minute 1 – 1 Back Squat (@ bodyweight)
Minute 2 – 2 Back Squats
Minute 3 – 3 Back Squats
adding a rep each minute until you can no longer complete the squats within the minute.
- log highest round completed plus additional reps - log weight used - use racks