2.11.16 – WOD 

Activating the glutes and shoulders before we squat is a regular thing! 



SMART Goal Work:

EMOM X 10 of:

Odd minutes = 15 second L-sit hold 

Even minutes = SMART Goal Work 


5 rounds for Reps of:

1 minute of Ring Dips 

1 minute of Wall Balls, 20/14

1 minute of Double Unders

1 minute of Rest 

Optional Accessory Work:

3 X 20 of:


Back Extensions

Banded Bicep Curls, each side 



EMOM X 21 of:

Minute 1 = 8 Burpee Box Jumps

Minute 2 = 16 Russian KBS

Minute 3 = 24 second Plank Hold 

Barbell Club:


Back Squat 3-3-3+ @ 70/80/90 % of 1RM*

*always use 90% of actual 

+ as many reps as possible until failure; note reps and weight


3 X 10 Front Rack Step Ups, each side

• go light so you don’t have to push off back leg


Tabata Jumping Lunges / Speed Skaters mash-up


3 X 12 Bent Over Rows, don’t move torso just shoulders 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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