Wednesday 8/26/15


Saturday August 29th: 8:30-10 am WOD “Other CrossFit Total” followed by farewell to Rupert Potluck brunch


1) Overhead Squat (3×3 ascending )

@ warm-up weights for Front Squat set

2) Paused Front Squat (5×3 same wt or ascending (3/2/x/1))

Tempo = 32X1 [3 count down, 2 count hold, explode up, 1 count reset]

Increase starting/ending weights from last week. (If this is your first week on this lift, start at ~50% of Front Squat 1RM)


Every 4 minutes for 16 minutes (4 rounds):

500m Row

5 Box Jumps (30/24)

10 Hand Release Push-Ups

(rest in remaining time)

*Get time for each round — your score is your SLOWEST round of the 4

Categories: WOD

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