Aron
Warm-Up:
Coach’s choice
WOD prep
STRENGTH:
Back squat 12,10,8,6,4 (30 minute cap)
Start @ 50 to 60% of 1rm and add weight each set if capable
Rest 3 to 5 minutes between sets
WOD:
Medusa
AMRAP 9
20 DB power snatch(50,35)
20 wall balls(20,14)
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Back Squat with Ilana 🙂 70,85,105,120,130 Thank you to “eagle eye” Ilana and Becka for making sure I got low enough on the back squats. It does take a village…
Medusa: 2+29 | 25# DB | 14# WB to 8′ Target
Boy, do I love wall balls and was delighted to see them appear in today’s workout. I especially like when the sets are on the larger side after doing 40 back squats. As always, Hanna was the bright spot in the morning!
Worked to 275 for 4 reps.