Alex
Front Squat
Heavy Set of 8 (From the Ground)
Bojack
2 Rounds:
50 Wall Balls (20/14#)
50 Burpees
Post Loads and Times to Comments.
WOD Guidance
When lifting heavy from the ground either power clean or squat clean to get the bar to your shoulders.
For the metcon focus on manageable sets on the wall balls and limiting your rest times.
On the burpees try to keep moving.
Question of the Day
What’s your best “back in the day” story?
Box Brief
**Save the Dates**
Saturday, Sept. 29th @ 7am-930am – Free screenings/evaluations from Fiola Sports Chiropractic
*You must sign-up for a time slot ahead of time. Sign-up sheet is at the front desk.
Saturday, Oct. 6th @ 12pm – Apple Picking at Carver Hill Orchard in Stow, MA
*Carver Hill Orchard is located at 101 Brookside Avenue, Stow, MA 01775.
8 rep Front Squat = 155#
Bojack
9:16
135# x8
Bojack
11:10 rx
125#
9:17
Mod
25erg/35 bike for burpees
95#
Bojack
11:21, 10#
8 rep front squat
125#
Bojack
10:15 Rx
WB ub. Round 1 4:50. Round 2 WB 20-15-15
CTM squat snatch doubles 3@75#; Back squat 5,4,3 waves from 5@ 120 to 3@140#
QOD: Well, I missed my first day of classes freshman year in college because my BAC was too high for the hospital to release me. (17 shots of Popov the night before while hanging out in my friend’s dorm room.) My friends recognized me by the size 10 LL Bean Blucher moccasins sticking out of the ambulance.
120# 8-rep back squat // limited by clean
13:50, 14# wb
First 30 burpees jump down/jump up
Rest of burpees, jump down/step up
Front Squats
230 x 8
Bojack
12:28 Rx
185# x 8
Then
11:06 Rx
145#
11:58 #14
225/8:46