Tuesday, November 20th, 2012

Awesome to see the box so full.  We could really take a picture like this at basically every class of the week and it's all because of YOU!  Your presence makes the Box great.  

Several of you tore open from todays wod.  Some of you tore several times, some of you tore several times on the same hand.  Therefore and thusly, we've changed up the plan for tomorrow to give the hands a bit of a break.

Strength:  Sumo Stance Front Squat.  5 Reps every minute on the minute for 10 minutes.  (Select your weight at 60% of your 1 rep max).  We're working this in preparation for achieving a new 1 rep max for the leaderboard in the coming days.

WOD:  Tabata Lotta Weight

Each movement will be done for 8 rounds, 20 seconds of work and 10 seconds of rest.

Shoulder to Overhead (75/45) (rest with the bar off the ground)

Barbell push ups (same bar as the shoulder to overheads)

Front Squats (75/45) (same bar and rest with bar off the ground)

Floor Wipers (same bar)

REC:  5 Minutes of slow recovery rowing.