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January 11 2017

10
Jan

January 11 2017

January 11 2017

Happy Birthday Ryan!

“Growth is never by mere chance; it is the result of forces working together.”
~James Cash Penney~

STRENGTH
20 Minutes allotted time.
10 Minutes to establish heavy Overhead Squat.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.
*Athletes can use rack if their is space, share bar, or Snatch to position.*

WOD
4 rounds, each round for time, of:
21 Back Squats, 115/75 lbs
15 Box Jumps, 24/20 in
9 Overhead Squats, 115/75 lbs
Rest 2 mins between each round.
Category 1 Scaling: Choose appropriate weight you can safely get into back-rack position for Back Squat, as well as performing the Overhead Squats without dropping.
Category 2 Scaling: Adjust Box Jump height or perform Step Ups.
Category 3 Scaling: Both options listed or further modification of movements.