Just Once

John – Lunging It Out

Warm-up
In 4 minutes
Run 1 Loop (535m)
AMRAP Burpee Box Jumps

Accessory
-50 ft side steps
-50 ft monster walks
-20 Goodmornings
-50 ft side steps
-50 ft monster walks
– 20 goodmornings

Strength
Back Squat
2-2-2-2-2

WOD
1200m Run
60 Wallballs
30 Burpee Box Jumps

Level 1- 800m Run, 40 wall-balls, burpee step-ups

Extra Work
3 Rounds:
100m Walking Lunge (no weight),
100m Sandbag Hug Carry (150,100)
10 Sandbag Cleans
*Crossfit Linchpin

8 Comments

  • biscoe

    04/11/2018 @ 5:27 pm

    b squat 3×12: 280# (across)
    wod: 12:43 rx

  • Jason Barrow

    04/11/2018 @ 12:46 am

    Squat: DNF
    WOD: 9:20 Rx

    60 unbroken wallballs seemed irresponsible so of course that’s exactly what I did.

  • Trevor

    04/11/2018 @ 12:04 am

    Preclass: push press
    Work to a heavy 3 (155)
    4×3 across at 155

    Squat: 250

    WOD: 10:33 w/ 2mi bike and 30 wallballs using the 30lb ball

    Learning to love my new best friend- the heavy wall ball

  • Sean Flannery

    04/10/2018 @ 9:42 pm

    Strength: 245-286#
    WOD: 10:08 Rx
    Extra: 15:03 w/2×1.5 pood kbs front rack carries and power cleans

  • Brian Campbell

    04/10/2018 @ 9:29 pm

    Strength: Did Power Clean Triples instead of Squats
    Wod: 9:26 Rx

  • Ben

    04/10/2018 @ 3:02 pm

    Squat: 315-365
    WOD: 10:27 Rx

  • Crowley

    04/10/2018 @ 1:48 pm

    strength: up to 275×4
    wod: 10:41 rx

  • Kurt

    04/10/2018 @ 1:24 pm

    Strength: 225-255#
    WOD: 11:11 Rx

Comments are closed.

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