W.O.D. Wednesday 1/24/18

Strength/Conditioning WOD – 35 minute running clock

0:00 – 12:00 – Every 2 minutes on the minute complete a set of Back Squats following this sequence as you go (7 sets)

7 – 5 – 3 – 1 – 3 – 5 – 7

*Track each weight you use for each set, add all sets together for a total weight completed.  If you miss or fail at a rep while attempting one of the following sets you must subtract 50 lbs off your final score as a penalty.  So pick your weight confidently and set the bar high!

(ex- 135+155+165+185+175+175+165 = 1155lbs)

12:00 – 18:00 rest and rack bars and weights

18:00 – 28:00 Climb the ladder as high as possible in 10 minutes…

2 – 4 – 6 – 8 – 10 – 12 – 14… and so on… until time expires of…

Burpee Box Overs 24/20

Toes to Bar

30:00 – 35:00 – Every minute on the minute for 5 minutes complete…

40 seconds max reps wall balls 30/20 (rest 20 sec)

Post 3 scores!  Total squat weight achieved, highest round + reps completed on AMRAP and total wall balls completed!