Wednesday 01032024

Warmup

STRENGTH

Back squat

For load:

10-10-7-7-4-4-1-1:

INTENDED STIMULUS

• Heavy day relative to each athlete's capacity.

• Build in load across as many sets as possible.

• 10 reps around 50% of 1-rep-max.

• 7 reps around 60%.

• 4 reps around 70%.

• 1 rep around 80%+

• Heavy is the goal today but ensure you move well and only go as heavy as your technique allows.

WOD

RX

AMRAP 10:

Burpee box-overs (20/24 in)

Level 2

Same as Rx’d

Level 3

AMRAP 10:

Burpee box step-overs (12 -16 in )

SKILL WORK

Post-workout:Accumulate:

30 strict pull-ups / banded if needed

ABOUT THE WORKOUT

INTENDED STIMULUS

• 50+ reps. Advanced athletes push for 100+ reps.

• Mental and physical grind-it-out challenge.