1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.14.15 Wednesday WOD

January 13, 2015

DSC_0469

**Due to threat of  bad weather there will be NO 5:30, 6:30, 8;30, or 9:30 classes tomorrow. Regular schedule will resume at 12:30**

Warm up

800m row

-20 Air squats

-1:00 Banded Hip (each leg)

-1:00 Couch Stretch (each leg)

BBG:

Back Squat (based on 1rm squat) – 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest exactly 90 seconds

 

WOD:

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 95/65#

30 Wall Balls 20/14#

21 Clean & Jerks (anyhow) 105/75#

30 Wall Balls 20/14#

15 Clean & Jerks (anyhow) 120/85#


30 Wall Balls 20/14#


9 Clean & Jerks (anyhow) 135/95#

30 Wall Balls 20/14#

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