WOD for Friday 072613 –  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 @ 85% of max height box jump

Strength:  
Overhead Squat
5 reps @60%
3 reps @70%
3  reps @80%
4 singles @90% 1RM

Conditioning: 
AMRAP in 9 Minutes: 
10 Burpees
30 Double Unders

Post Overhead Squat Loads and Workout Rounds Completed 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 85% of your max height box jump.  You do not need to rebound off the ground to put the jumps together.  Use the remaining time each minute to rest.

For the strength segment, for the Overhead Squat follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be pretty heavy, but you should not be missing reps. 

For the conditioning workout, go fast.  Sub parallette jumps for DUs.

ENDURANCE WORKOUT tonight at 6pm!