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Intro WOD…and other stuff


Intro WOD…and other stuff

Today starts our last week in this 8 week strength cycle and we start it off with back squats. Building to 95% is not only going to take physical focus but mental focus as well. Make sure your technique remains on point as you build and perform your lower percentages like your upper percentages.

We have 3, 7 minute metcons today for our conditioning starting off with our ever so famous Intro WOD. V-ups and supermans follow with medball cleans and slamballs rounding out the day.


Back Squat: 3-3-2-1-1 at 75% – 95% respectively


“Intro WOD”
AMRAP in 7min:
7 Wallballs (20/14)
7 Burpees

rest 1min

“Fish Outta Water”
AMRAP in 7min:
7 V-Ups
7 Supermans

rest 1min

“Clean It Up, Slam It Down”
AMRAP in 7min:
7 Medball Cleans (20/14)
7 Slamballs (30/20)

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