Daily WOD

Fitness, CrossFit

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Zercher Box Squat: 1RM. Rest 2:00
*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.
-8-10 singles to build to a max
-We performed a 2RM on 12/18/17
-Have spotters on both sides of the bar


“Bear Grylls”
In 7:00
400 meter run or 500m row or 30/20 bike
Remaining time: Max Bear Complex (135/95)
-Squat clean thruster + back squat thruster
*Score = total reps. Compare to 11/17

L3: 115/75
L2: 95/65
L1: 75/55


Extra Credit
1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.
1b) Low band reverse abs: 3 x 10. Rest 30s.

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