WOD for 08 DEC

Now that your legs are nice and warmed up from the sprints yesterday lets lift HEAVY!!!!

  1. 1RM Back Squat

When you are doing these make sure you are getting full range of motion. I don’t wanna hear, “I Back Squated 400 pounds and then you look like this guy:Ugly-Squat.jpg

Then you have:


1: Max strict pull ups. Once you come off the bar you are done with that set. No kipping! Scale to Ring rows or bands.

2: 1x Prowler push w/ med weight

3: 5x Strict HSPUs. Can kip as a scale!!


Have a good one!

2 thoughts on “WOD for 08 DEC

  1. It was mighty lonely in the Fred today. Even though I was a wolf pack of one I hit 298 on the back squat and tried 308 but don’t think I went low enough. 298 was still a PR. On the EMOM I was at 5 , 4, 3, 3….. for the strict PUs, 2 plates on the prowler, and scaled the HSPU by kipping. I liked this one.

  2. Yeah Cruz was stuck on the jump. I wonder where our ladies were? Slackers!!!

    Great job on 298. Thats pretty serious weight especially considering how often we back squat…which is hardly ever.

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