Strength:
MAX Back Squat
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
30 Overhead Walking Lunge Steps (45#/ 25#)
15 Ring Dips
Beginner:
AMRAP 12 of:
30 Walking Lunge Steps
15 Bench Dips or Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Back Squat w David Charbonneau --> 455#
WOD DEMO w Joe Arias and Joey Marble
Post Weights and Times to Comments
315# on max back squat. Conditioning: 5 rounds and 10 lunges as rx'd.
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