WOD - Wednesday, 12.3.2014

People were loving their VO2TheMaxx tests with Dr. Chris today, he will be doing this again on Thursday afternoon so make sure to get in on it!

5PM class! 15 athletes and 3 coaches! If you haven't noticed, we have had 2 coaches every tuesday at 5pm. If you want more attention with the cleans, you should definitely be coming to 5PM.

Warm Up

Walking Elbow to Instep with Rotation 

Duck Walk 50 ft

Broad Jump/High Jump 50 ft

(jump as far as possible, then as high as possible, 2 foot landing and take off repeat)

30 second Squat Hold



Back Squat 5x5@70% of 1RM Back Squat

(1 set every 3 minutes)



AMRAP in 8 minutes:

Row 500m

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups



3 Rounds Not for Time

5 Strict Handstand Pushups

10 Russian Kettlebell Swings 70/53