Saturday, January 26th, 2013

Strength:  10 x 10 Back Squats (50% of one rep max)

Start a set every 90 seconds.  The object is to go unbroken on every set.  You should have 30-45 seconds of rest for every set.  If you cannot complete a set unbroken or the clock catches you, scale the back the weight and go again.  Complete all ten rounds unbroken.

WOD:  "2012 Games Chipper WOD" for time:

30 Reps of each

GHD Sit Ups (Sub or mix with Abmat Sit Ups if you have done less than 100 GHD sit ups since your time at 307)

Deadlifts (225/155)

Double Unders

Overhead Squats (95/65)


**Spend extra time warming up and a lot of time on the foam roller after.  You will be very sore otherwise.