Strength
Back Squat – 6×2
—Start @ 85% and work up to a heavy 2RM
Conditioning
For Time
21 OHS 135/95lb
21 Box Jumps 30/24″
Row 500m
15 OHS 135/95lb
15 Box Jumps 30/24″
Row 500m
9 OHS 135/95lb
9 Box Jumps 30/24″
Row 500m
Midline
Accumulate 3 Min in an L-sit (rings/parallettes) or Weighted Plank
WOD Notes: OHS weight should be 50% of 1RM (you should be able to do all 3 rounds unbroken fairly easily). You may sub front squats at the same percentage.
Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
***CrossFit R5 Masters Madness Results: http://mastersmadness.breezescoring.com/results/
