Workout of the Day 5/24/2013

Strength

Back Squat 75% x 3 x 6

After each set of back squats perform a 200m sprint; Work in groups of 2-3 people and rotate through, resting while your partners work.

Conditioning

AMRAP 8:00

10 Unbroken wall-balls

Perform as many sets of unbroken wall-balls as possible in the given time.

Extra Work

1-arm DB Row 3 x 10

DB Pullover 3 x 10

Post your loads, times, and rounds to comments.

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2 responses to “Workout of the Day 5/24/2013

  • Alex

    Back Squat: 275 Lbs, 200m run- no*, 200m row-yes. Fastest round 58 seconds.
    WOD: 10 full rounds. Killer after all the squats and sprints! 6:00 am class was working hard!! Extra credit stretching only.
    Thank you Mandy for teaching a great class and not letting us cut the WOD short!

    * Satchel Paige Rule No. 5 for living a happy life: Avoid running at all times.

  • Ana Katz

    6 Rounds B/S: 110# & 200m run
    (Fastest was 1:04)

    WOD: 9 rounds

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