Friday, December 22, 2017


8 x 1:
1 1/4 Back Squats @ 60%

2 x 10 per leg Barbell Front Rack Reverse Lunges @ 40% of Front Squat 1 RM

Open WOD 11.1 & 14.1
10:00 AMRAP
30 Double Unders
15 Snatches (75/55)

Tip of the Day
When this workout was programmed, they allowed for a clean and jerk or a snatch.  Basically, the barbell movement was ground to overhead.  The fastest option is the snatch, however, if you become overly fatigued, you would benefit more from switching to clean and jerk to keep the barbell moving instead of standing around and resting.  To be as efficient as possible on the barbell, try keeping your body in one spot and your eyes forward at all time.  Looking down and jumping all over the place leads to leaked efficiency, sloppy bar path, and exhaustion.  The easiest way from point A to B is a straight line.