Wednesday 190109

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Strength

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Back Squat

6 – 6 – 3 – 2

Perform a set every 4:00. Build in weight to end with a heavy set of 2. 

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WOD

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Complete for time: 

50 Wall Balls, 20#/14#

Row 500m

We’ll run heats as needed.

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3RM Press PR? KT, Amy, and Jenny say no problem!

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Sprint It.

Today’s WOD is a sprint plain and simple. It’s designed to be fast, so that’s how we want you to approach it. Get through those 50 wall ball shots, jump on the rower, and go like mad. We won’t say that there’s no stategery for today’s workout, but other than considering how you’re going to get through the wall balls in as few sets as possible, there really isn’t much more to consider. A good guide that we want from you is to finish those wall balls in less than 3:00. That is doable for all of you. If you do 15 sets of 10 to get through Karen, that shouldn’t be your strategy today. Today you can put yourself out there and go for some bigger sets than you normally would. We want you to go for it here. We’re sure there will be some who pull off an unbroken set today, and we can’t wait to see it! 

These sprints are designed to give us exactly what we need for the day: intensity. Come in with that mindset and you’ll get what you’re after!

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