In one minute complete:
- 5 back squat (80% 1RM)
- as man box jumps as possible (20/16″)
Repeat for a total of 6 rounds.
WOD Notes: Racks will be used for back squats today which means you will be in groups ranging from 1 to 3 people. Groups of 3 will have to work as well oiled machines to ensure the right weights end up on the bar for each person. Box jumps may be performed dynamic. You can jump off the top of the box immediately after landing as long as you hit full extension of the hips and knees somewhere on or above the box.
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Note – There was a 2 minute rest between rounds! Results are listed as weight used and # of box jumps completed. Box jumps were lower than normal to encourage dynamic jumps at the bottom and top of the movement!
8:00am
Danielle 135/140, 96, 16″
Bri 95, –, 12″
Zab 225, –, 20″
John C 185, –, 16″
Mitch 170 (safety squat), 111, 24″ step
Vicki 225, –, 16″
Nick 205, 85, 20″ (guest)
Mark G 225, 116, 20″
Smith 225, 108, 20″
Ben 165, 129, 16″
Tim 165, 68, 16″
9:00am
Rob G 205, 159, 12″
Julia 95, 105, 12″
Joe S 165, airdyne 20 sec
Nik 175, 15 burpees/rd