Thursdays WOD

Here is what we did last Thursday.

Warm up/Stretch/Range of Motion

Review of the Back Squat
3 X 5 Back Squat with warm up weight

WOD #1:

• 5 X 3 Back Squat working up to 3 rep max

Rest 3:00

WOD #2:

• Bench Step Ups X 5:00 alternate lead leg
• Sand Back Get Up 20# - 40# bag X 5:00 alternate shoulders with the bag
• Hang Power Clean 45# - 75# X 2:00
• Thruster 45# - 75# X 1:00
• Max Rep Push Ups X 2:00

If you don't have a sand bag or similar object, use a heavy medicine ball or whatever you can come up with. We used the 35# heavy bag and the 20# med ball on Thursday. Care to guess the next bit of gear you will see in the garage?