Latest WOD

KB Swings and Lat Burpee Box Jumps for 1/11/2018

We will start today with some heavy front squats.  We are turning over the rounds quickly to keep tension on the muscles.  Try to work at your 80% or as close as possible.

Industrial Athletics WOD for 1/11/2018:

Strength:
Every 90 x 6
Front Squats
3, 3, 3, 3, 3, 3 (80%)

MetCon:
AMRAP 8 Min:
10 KB Swings (1.5/1)
6 Lat Burpees Box Jumps (24/20)

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  • Scaling:

    Platinum: As written above. Must jump up onto Box

    Steel:
    AMRAP 8 Min:
    8 KB Swings (1.25/1)
    6 Lat Burpees Box Jumps (24/20)

    Brass:
    AMRAP 8 Min:
    8 KB Swings (1/0.75)
    4 Lat Burpees Box Jumps (24/20)

    Bronze:
    AMRAP 8 Min:
    8 KB Swings (0.75/0.5)
    4 Burpees
    4Box Jumps (20/short box)