090906 WOD

090906 WOD

Quote: If you don't try, you will not know. There is more loss in fear of starting than failure.

WARM UP:

• Row: 500

Then Barbell Complex

• Deadlift
• Clean
• Front Squat
• Push Press
• Push Jerk

3 Reps x 4 Rounds

EQUIPMENT REQUIREMENTS:

• Squat Rack
• Bar
• Lots of weights

SKILLS:

• Back Squat
• Front Squat

WOD:

• Back Squat – 3 Reps x 5 Sets (Heavy)
• Front Squat – 3 Reps x 5 Sets (Heavy)

LIFTING/SKILLS DEVELOPMENT:

• Tabata
  • Box Jump
  • Ball Slam
  • Push Press

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!