Daily WOD – Aug 17, 2011

Spence (from O'Neill's Garage)!

Banded Back (B0x) Squat – 12 sets of 2 @ 50% of your 1RM


5 rds for time of:

  • 5 deadlifts (50% 1RM)
  • 7 bar facing burpees

WOD Notes: Today is a dynamic strength day. The goal is to build explosive power. We’ll work with relatively light weight, so you can move the load quickly, but add bands to make you drive hard at the top of the movement.

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This Post Has One Comment

  1. Today’s Results (metcon time & weight)
    Cragle 3:30 (185)
    John 3:11 (255)
    Spence 3:43 (185)
    Barb 4:21 (105)
    Spotts 4:25 (105)
    Nik 2:57 (95)
    Sandy 4:08 (75)
    Chris 6:40 (135)
    Miranda 4:58 (95)

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