WOD

TODAY’S WOD

Crossfit
Warm-up
Warm-up
3 rounds
45sec bottom of Goblet squat hold
10 jumping squats
10 lateral lunges
10 Russian KBS
Strength
Back Squat (12-10-8-6-4 )
Use each set as a building set to get to a heavy 4 you will have 20 minutes to find this.

My rule of thumb is if you can do your next set in under 2 minutes and you feel good you didn't go heavy enough.

For those still getting accustomed to squatting do 5x12
Metcon
Metcon
3 minutes to complete
50 wall balls (20/14)
Rest 2
2 minutes to complete
35 wall balls (20/14)
rest 90 sec
1 minute to complete
20 wall balls
RX+ - (30/20) - I'm sorry
If you don't complete it in the time frame just rest until the next portion of the workout.