W.O.D. Friday 3-9-2012
Dynamic Effort Day – Box Squats 12 x 3. Use 75% of weight from Mondays Squats. We are lifting for speed. Set the feet out wide, sit back on the box, then power up and forward.
4 rounds for time:
25 Medball clean/wallball
1 lap
The medball clean/wallball will be exactly what it sounds like. Perform and medball clean and then go straight into a wallball. Allow the ball to drop and then move into the next. Use remaining time to cool down, roll out, and actively stretch.
Congrats Will on the PR!
Comments: 4
Thanks Coach!
3 rds ….. 11:10
14:11 with 14 lb. ball.
11:15 prescribed
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