Black Box WOD/Beginner WOD:
A1. Front Squat 3×4-6; A2. Pullup 3×5 (add weight if needed) [Beginners: 3×8-12]
B: For max reps: 2 minutes of burpee box jumps (24″/20″), 1 minute rest, 2 minutes of wallballs (20#/14#) [Beginners: 14#/10#], 1 min rest, 2 min row for calories.
6 X 150 yard Shuttle Sprints on 2:00. The rest is the remainder of the 2min and repeat.
The Masked Avenger (a.k.a. Bobby) taking a major bite out of the 2013 Frostbite Challenge! Stay tuned for a full report on the challenge–coming soon!
Here’s what’s on tap for Wednesday’s classes (please note that 10am thru 3pm daytime classes are at 26th St INSTEAD of 28th St.):
Black Box classes [please note this is a TESTING DAY!]:
A: Take 15 minutes to work up to a heavy single front squat then take 15 minutes to work up to a heavy single back squat – go for a PR only if you are feeling good. Rest 10 minutes, then max reps back squat @ 85% of your heavy single. B: Max reps burpees in 3 minutes.
Beginner classes: A: Hang Snatch 5×3 (just above the knee). B: Snatch deadlift 3×5.
Indoors Team WOD! 3 Rounds of ROWING, KB SWINGS, & BOX JUMPS
3min Row that consists of :15 Sprint :15 Rest, 1 minute of REST, 1 minute of KB SWINGS, 1 minute of Box Jumps.