… when you’re running from your problems.

YOUR 19.3 LEGS. Well, we flushed them out on Monday and then exposed them to some lower volume front squats on Tuesday, so you knew something “burn-y” had to be coming on Wednesday. Back Squat 8s will take a one week respite because jamming something in where another approach may make more sense is never really the goal.

So after an aerobic interval day of unloaded movements, then a lower volume day of heavier work, we’ll hit some mid-week intensity pieces that should be challenging and spicy. Enjoy!

WOD For 03-13-19:

AMRAP 6 Minutes:

6 Power Snatches @ 135/95 lbs

12 Wall Balls @ 20/14 lbs to 10/9 ft

… Rest 3 Minutes (change weights + set boxes), Then…

AMRAP 6 Minutes:

12 Overhead Squats @ 95/65 lbs

12 Box Jumps @ 24/20 in


Weighted Plank Hold:

3 x 0:45 Seconds (rest 1:15 Between Efforts)

Add to last week 03-06-19 if possible