Tuesday 1/10/17



Overhead Squat (5 x 5 @ 80-85% 5RM)

If you were here last Tues. and found your 5RM, perform 5×5 with all sets at 80-85% of your 5RM.

If you did not get a 5RM last week, perform 5 ascending sets, building to find today’s 5RM. Record as 1×5


“Burpee Box-Over Test”

compare to 5/16/16

This benchmark is for MAX reps, MAX effort!

AMRAP 5 minutes:
Burpee Box-Overs (24/20)

You may jump up to OR step across the box, and do NOT have to extend hips at the top. Everyone starts on TOP of boxes to start the WOD. Each rep starts with chest touching ground for the burpee and ENDS when both feet touch the ground on other side of box.


Calf Stretch – 1 min/side
Achilles Smash with Lax Ball – 1 min/side
Plantar Smash with Lax Ball – 1 min/side

Categories: WOD

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