Back Squat
8 x 3 @ 80% of 1RM
1:30 Rest between sets
5 Minute AMRAP
55 Wall Ball (20/14 lbs)
Max Calorie Row
Score = Total Calories
Thursday - 2/2/17
Wednesday - 2/1/17: Strongtown Open
Friday - 1/27/17
Wednesday - 1/18/17
Thursday - 1/12/17
Monday - 1/9/17
Friday - 1/6/17
Monday - 1/2/17
Saturday - 12/31/16
Final Workouts of 2016
Open WOD #11.3 - 5 Minute AMRAP
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Rest 10 Minutes
Open WOD #12.1 - 7 Minute AMRAP
Burpee to target 6" above max reach
Rest 10 Minutes
Open WOD #12.5/11.6 - 7 Minute AMRAP - Ascending Ladder
+3 Thrusters (100/65 lbs)
+3 Chest to Bar Pull-ups
