RUN 400M

*SPEND 10MIN ON MOBILITY*
-AIR SQUATS WITH 2 SEC PAUSE
-ANKLE STRETCH
-COSSACK SQUATS
-QUAD PULLS
-FIGURE 4
1 x 1 1RM BACK SQUAT

Score Type:: Total Weight

ESTABLISH A 1RM TO WORK OFF OF THE NEXT 8 WEEKS IN 20 MIN

WARM UP GOOD
50% FOR 5 REPS
75% FOR 3 REPS
85-90% FOR 2 REPS

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1/7/2019 - WOD

Score Type:: AMRAP

6 MIN AMRAP:
-12 THRUSTERS (95/65)
-12 BOX JUMPS

REST 2 MIN

6 MIN AMRAP:
-12 GOBLET SQUATS (53/35)
-12 BURPEES

*DONT FORGET JANUARY CHALLENGE*

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Comments

Aubrey Harvery

Aubrey Harvery 1 week, 5 days ago / Reply

1RM BACK SQUAT: 155 lbs

Jessica Kirby 1 week, 6 days ago / Reply

1/7/2019 - WOD: 108 reps
Notes: 2x+12 2x

Jessica Kirby 1 week, 6 days ago / Reply

1RM BACK SQUAT: 205 lbs
Notes: 1rm

Tyler King 1 week, 6 days ago / Reply

1RM BACK SQUAT: 245 lbs
Notes: Knee has been killing me the past couple of days. Need to start elevating and icing ASAP

Jesse Brown

Jesse Brown 1 week, 6 days ago / Reply

1/7/2019 - WOD: 146 reps

Jesse Brown

Jesse Brown 1 week, 6 days ago / Reply

1RM BACK SQUAT: 305 lbs

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