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  • Writer's pictureCoach Rob

WOD for Friday 230901

2 reminders!!

  1. Saturday is the last day to place your t-shirt and hoodie orders. There are two sign up sheets; make sure your order is only on one of them and that you are paid up.

  2. Please, please remember to approach each WOD with the intent to get as much as you can out of it. Please listen to the coach give instructions about stimulus and then adjust where you might need to adjust. If your workouts regularly go well beyond the target time and/or time cap, you need to scale......Read that last sentence again, internalize it, and abide by it. It will pay off. The coaches are all happy and expect to help you scale, so please ask.

That's all!

See you there!


5 Sets

AMRAP 2 minutes-

6 Overhead Squats (165/115)

6 Box Jumps (30/24)


Max Burpee Pull Ups

-rest 2 minutes b/t sets-


5 Back Squat @ 6/10 RPE

4 Back Squat @ 6.5/10 RPE

3 Back Squat @ 7/10 RPE

2 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 10/10

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