WOD / WEDNESDAY, JANUARY 23

Squat Therapy

Every 1:30 x 5 sets:

40 sec Hold facing a wall or post in the bottom of your squat. This may be performed with A) no weight, B) one KB in the front rack, C) two light KBs/DBs Overhead. Choose based on the maturity of your squat.

Rest, then...

For time:

24 Toes-to-Bar

24 Front Squats, 95lbs/65lbs

18 Toes-to-Bar

18 Front Squats, 135lbs/95lbs

12 Toes-to-Bar

12 Front Squats, 165lbs/115lbs

6 Toes-to-Bar

6 Front Squats, 195lbs/135lbs

Competitors

1. Squat Therapy

2. WOD

115/75, 155/105, 185/135, 225/155

3. Gymnastics

3 sets of:

18 Unbroken C2B Pull-ups

Rest 1:00

18 Alternating Pistols

Rest 1:00

4. Core

Every 2:30 x 5 sets:

16 Alternating V-ups

Max L-sit on parallettes

Endurance (10:00am)

1200m Run

30m Heavy Prowler Push

800m Run

30m Heavy Prowler Push

400m Run

30m Heavy Prowler Push

200m Run

30m Heavy Prowler Push

Rocco Di Jerlando