Friday, Jan 31, 2014

A. Back Squat
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 5, 5, 5 @ 22x2

B.  5 Rounds for Time
     Med Ball Squats x 20  14/20 lbs
     Deadlifts x 9 205/315 lbs
     Toes to Bar  x 12

Beginners:
10 med ball squats (tall chest)
rest 30 sec
9 deadlifts
rest 30 sec
20 sec arch scap pulling or knees to chest. Arch scap pulling for anyone with instability in shoulders.
rest 30 sec.
4 sets

Coaches, as usual, these wods are GUIDELINES. Please prescribe accordingly based on the individual.