3 Nov, 2014 WOD

100 Wall Balls for time.

*On “GO!” Athletes will first execute 5 Burpees, then continue to execute wall balls. At the top of every even minute, athletes must complete 5 Burpees until all 100 wall balls are finished.

SCF Squat Prog: Back Squat            

6 Sets of 3 reps @70%. 

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. USE PERFECT FORM!


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