Warm up: 500 m row; 2x--10 squats, 10 lateral lunges, 5 burpees; mob - spiderman lunges 3 ea side w/ 15 s hold
Skill/focus: Box Squat
warm up and find appropriate height
2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)
3 rds for max reps@ ea station
45 s work/15 s transition w/ 1 min rest btwn
Push ups (chest to something, no knees)
power clean 135#/95#
plank hold (-10 reps if break)
box dips
Post total # reps for score
Did everyone have enough room?
First WOD at the new Box !!!!
We appreciate everyone working with us during the construction phase. The new rigs (yes, that's plural) will be up soon!
Skill/focus: Box Squat
warm up and find appropriate height
2 box squats EMOM for 10 min @ 50-75% of 1rm (we’re looking for SPEED)
3 rds for max reps@ ea station
45 s work/15 s transition w/ 1 min rest btwn
Push ups (chest to something, no knees)
power clean 135#/95#
plank hold (-10 reps if break)
box dips
Post total # reps for score
Did everyone have enough room?
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We appreciate everyone working with us during the construction phase. The new rigs (yes, that's plural) will be up soon!
Image
