New Year’s week: The night class on Tuesday will be canceled, and the 0900 class will be held ONLY on Wednesday. The schedule will return to normal on Thursday.
Conditioning:
10/8 Calories rowed
10 Kettlebell swings (53/35)
25-ft Overhead kettlebell lunges (right)
10/8 Calories biked
10 Kettlebell goblet squats
25-ft Overhead kettlebell lunges(left)
3 Rounds for time
(12:00 cap)
Strength:
Every 2:30. perform one set of:
Box Back squats
5-5-5-4-4-3-3
Build to a heavy 3-rep
For quality
Post results and experiences to comments
CWOD: 10:29
SWDOD: WORKED UP TO 325# USING 20″BOX
9:09 Rx
SWOD ended at 153# (68%). Back felt tight.
10:20 RX
SWOD:
Worked up to 170# 80%