29 Nov, 2014 WOD

Posted: November 29, 2014 in Uncategorized

16 Min EMOM

-Max Effort 1.5/1 pd (x2) Kettle Bell box step up (20″ box)

-Max Effort H.R. Push-up

-Max Effort Wall Ball 20/14#

-Max Effort Burpee

*KB step ups are done with a KB in each hand held “farmer carry style”. Athletes will step up on top of a 20″ box and reach full hip extension then step down. Steps are alternating.


SCF Squat Prog: Back Squat        

1 Set of 1 reps @95%      

1 Set of 1 reps @105% 

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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