1/16/14 WOD


Warm Up: In addition to the rest of the warm up we’re on VC 3: Squats.

  • If you were able to do all 5 sets of Back squats at 40% of your 1RM on Monday, then today do 4 sets of back squats and then 1 set of 5 Front Squats with the same weight.

Skills: 15 minutes to practice handstands.

  • If you’ve never done a handstand, we’ll help you with that.
  • If you have, start working on freestanding handstands.
  • If you can  hold a freestanding one for a few seconds, we’ll try moving you along the floor…

WOD: AMRAP in 12 Minutes of

  • 10 Snatches (95/65) (*Beginners C%J)
  • 15 Box Jumps (24/20)
  • 2 Turkish Get Ups (24/16kg) (*Beginners will use whatever weight you can handle)


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