It’s not too late to signup for our BOTB 3 Competition next Saturday! Please consider it, especially if you’ve never competed before.

Schedule:

5:30am-Dan

12:00pm-Kasey

4:30pm-Carina

5:30pm-Carina

7:00pm-Patrick

Workout of the Day,

I) Back Squat (135,95)

  • 11 back squats EMOM x’s 7

II) “Karen”

  • 150 wallballs For Time (20,14 to 10’,9’)

Advanced-under 10 minutes

Intermediate-under 12 minutes

Beginner -scale the weight of the ball and/or the target height and try to complete at least 10 reps a minute. This will ensure completion of the workout in under 15 minutes. Otherwise, scale the reps down to 100 for time.

CategoryDaily WOD, WOD Blog
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