Strength & Conditioning Total is coming Saturday!  Have you signed up yet?

Competitive in style, but just for fun.  Seriously, what is there to lose?

WOD for Tuesday 081313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
EMOM for 8 minutes: 
2 Box Jumps @90% of max height box jump

Strength:  
Overhead Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

Conditioning:  
4 Rounds For Time:
15 Pullups
30 Pushups
Rest 3 minutes

Time Cap = 20 minutes

Post Squat Loads and Workout Time to Comments
Complete the 3 Rounds of the Strength & Conditioning Warmup before class begins. For the skill segment, perform 2 box jumps on the minute for 8 minutes at around 90% of your max height box jump. Use the remaining time each minute to rest.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. Work with at least one other person at your station.  This will help ensure you don’t work too quickly. 

For the conditioning workout, there is a 20 minute time cap, including the rest intervals.  Scale movements as necessary.  You can scale this workout up with 15 Chest to Bar Pullups and 25 Ring Dips each round.