Strength/Skill Work Front squat: Work towards a new 5 rep max. If you missed at a new 5RM last time we did front squats then begin you work set series.
WOD
4 Rounds of:
40 seconds work/20 seconds rest
pull-ups (reps)
overhead walking lunge (for distance in feet with plate locked out overhead)
Ball slam from box (reps)
Rest
Total your reps and each foot competed for walking lunges is a point.
For ball slams from box: stand on 20″ or 12″ box, do not jump but reach up to full extension and slam the ball hard enough for it to come back to you. If you are unable to catch it, get off the box and chase it down.
If you haven’t already please check out the Holiday Weekend Announcements.
I keep trying to imagine what these ball slam box jumps look like. I may try to swing by just to see one.
Wowie. That one rocked my world today! I’m all spaced out now. Crazy.
Name Total/WL#/FSx5
Dan 396/45/155
Lauren 305/25/120
Scott 145/25/145
Micah 402/15
Sarah 353/25/70
Carly 445/25/WS
Ed 385/45/155
Evan 370/45/155
Joshua 372/35/134
Dean 270/35
Gary 392/35/125
Shayne 434/10/75
Matt S. 419/35/155
Lisa K. 422/22/60
Kenan 355/33/124
Anna 252/22/66
Robin 324/22/52
SK 371/15/77
Jamie C. 347/35/135
Katie 436/25/130
Allison 382/15/57
Mike 420/45/185
Mike H. 394/45/240 PR
Amber 380/25
KK 424/35/140
Tina 347/25/100 PR
Kate 519/35/119
Rice 373/25/84PR
Red 307/35/WS
Stacey 224/25/57
Ezra 253/45
J. 458/45
Brian 337/45/170 PR
Stew 468/25/90
Amy H. 340/25/57
Jess T. 363/10/52
Kathy 260 (3rnds)/n/a/35
Miah 282/45/135
Shannon 445/35/145
Marc 233/22/110