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Happy Columbus Day to you all, please note we are running our normal class schedule today.

WOD 101016

Who was Christopher Columbus?

Warm-up 7

3 sets:
10 OH Squats
Triple/Double Under Practice
Kipping Toe to Bar Progression

+

Empty Bar:
10 Deadlifts
10 Back Squats
10 Power Cleans
10 Thrusters

Back Squat

Six sets of:
Back Squat
Set 1 – 7 reps @ 60-70%
Set 2 – 5 reps @ 70-75%
Set 3 – 3 rep @ 75-80%
Set 4 – 5 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 1-2 minutes between sets

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)

Cash Out

Tabata squats - Bottom to bottom

Out of Town WOD

5 rounds
400m run
30 KB Swings, 53/35
30 Sit-ups

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