WOD Thursday, 10/31/2013

dan jerk

Back Squat / Front Squat Ladder

10-9-8-7-6-5-4-3-2-1 with bar at 135#/95# (Rx2: 95#/65#)
Alternate between Back Squat (on even rounds) and Front Squat (on odd rounds)
Last rep of every set: 5 second hold

Not for time. To be successful, each set should be unbroken with a full 5 second hold on the last rep of each set. Post number of successful sets.

Push-up/V-Up Ladder

10-9-8-7-6-5-4-3-2-1 for time
Push ups with toes on med ball (on even rounds)
V-Ups (on odd rounds)

Scale the push-ups by moving the med ball up the legs — ankles, shins, knees, etc.

Our classes today are:
Workout of the Day: 6:00am, 10am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 2: 6:30pm

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