S/S/S:

pic courtesy of CrossFit Kinnick

Back Squat

5X5

Compare to 7Dec

It’s Re-Test Week!  If you’ve been hitting the progressions each week, you should see a nice jump from the 5X5 weight you used on 7Dec to now.  But don;t let form be sacrificed for heavier weight.  Be ambitious, but safe and smart.

WOD:

For time:

25 Box Jumps (24/20)

50 Push Ups

75 Butterfly Sit Ups

100 Double Unders

75 Butterfly Sit Ups

50 Push Ups

25 Box Jumps (24/20)

Scaling Options:

BJ – 20/16

Push ups – off of a bench

BF sit ups – feet anchored

DUs – 2:1 SU ratio w/10 min of DU practice AFTER WOD

X-tra:

3 rounds Not For Time:

60 ‘ One Arm KB OH Walking Lunge (30 ‘ each arm)

10 (per arm) KB Bent Over Rows

Go as heavy as possible on both