Complete 3 rounds of:
- 10 back squats (60% 1RM)
- 500m row
Rest 3 to 5 minutes between rounds.
WOD Notes: Pick a weight for the back squats that will allow you to go unbroken for at least the first round. We’ll record your back squat weight and your time for each row interval. To get the most out of this workout, each row should be a sprint!
Community Notes: Happy Birthday Megan V!
Apparel Note: We’re in the process of setting up a new online store through Fully Amped Apparel – the store should be set up soon! In the meantime, we’ve had several requests for a re-print of our OG hoodie, so we’ve put together a group order through Custom Ink that meshes the OG front and our new logo on the back. The order form is open for 1 week only! Last day to order is December 13. Click here to place your order today!
This Post Has 3 Comments
Those hoodies! Yes! Are those men sizes??
NM…just saw the sizing line-up link. 😬
Alex W – 135, 1:46-1:51-1:57
Ceil – 🙂 ABike
DE – 225, 1:37-1:42-1:48
Faith – 85, 2:06-2:08-2:09
Hannah R – 65, 2:03-2:04-2:04
Jenn P – 65, 2:13-2:09-2:04
Joel – 225, 1:48-1:43-1:47
Keith – 135, 1:47-1:57-2:05
Kelly G – 85, 2:02-2:06-2:09
Natalie H – 155, 2:06-2:19-2:18 (ski erg)
Paul M – 155, 1:57-1:58-1:55
John C – 135, 1:53-1:56-1:58
Nick L – 155, 1:38-1:43-1:43
Rob R – 75, 2:14-2:18-2:01
Sabrina L – 135, 2:04-2:02-2:05
Sofia – 35 KB DL, 2:19-2:18-2:15
Traci B – 75, 2:12-2:16-2:13
Pat B – 205, 1:41-1:48-1:51
Adam S – 225, 1:34-1:43-1:45
Sigal- 145, 1:58-1:58-1:48
Brianna – 85, 2:26-2:20-2:32
Christine S – 105, 2:14-2:14-2:15
Liz – 95, 2:13 / 105, 2:20 / 115, 2:24
Hannah S – 105, 2:08-2:09-2:05
Janet – 115, 2:05-2:01-1:58
Jenn – 145, 1:54(PR)-1:58-2:08
Jesse S – 145, 2:06-2:04-1:59
Nicole W – 🙂
Rob K – 115, 2:08-2:03-2:01
Sean B – 235, 1:45-1:50-1:48
Tim C – 135, 2:00-1:57-1:51
Yuvika – 65, 2:20-2:20-2:21
John W – 315, 1:49-2:01-1:57
Mitch – 135, 1:52-2:03-2:03
Jen C – :), 2:07-…-…