WOD: 12/4/18

Strength/Skill/Stability
Back Squat
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
2 x 4 @ 85%

Conditioning
Perfect Push Ups: 10-9-8-7-6-5-4-3-2-1
Air Squats: 20-18-16-14-12-10-8-6-4-2
*Keep feet in place throughout the entire workout. For each set of push ups, keeping your knees straight and walk out with your hands, then when you are finished with your push ups keep your knees straigh as you walk your hands back to your feet, then stand and start your squats.

Advanced: Weight Vest
10 minute Soft cap

1 thought on “WOD: 12/4/18

  1. HARLEY. 9:01. RX+
    ANTHONY. 4:18. RX
    LUIS S. 4:20. RX+
    ARTHUR. 5:08. RX
    DAVID. 6:00. RX
    STEVE. 5:42. RX
    NEIL. 5:21. RX
    NATHAN. 4:49. RX
    DAN H. 4:23. RX+
    CARLOS. 7:55. RX
    IVAN 9:22. BOX CESAR. 7:40. BOX
    SUSAN
    EMILY. 6::55. BOX
    JEN H. 5:25. RX
    SABRINA. 9:17. BOX
    ANDREA. 7 ISH?
    KATHY. 5:25 RX

    KEITH. 5:15
    MERISSA. ? ROM
    SAIRA. 8:55 BAND
    JEFF C. 4:53 RX+
    JULIE. 5:52
    BRIAN. 6:15 ROM
    PAUL πŸ™‚
    MICHELLE 7:01
    ALICIA. 7:41
    BEA. 7:09
    JEREMY. 4:52
    MORGAN. 6:15

    JEN DJ. 8:30 RX
    KATIE. 5:33
    MONI. 7:12 RX
    SHAUN. 7:24 RX+
    ALYSSA. 7:14 BENCH
    SASHAE 7:33

    JOHN. 4:44
    SUE. 6:42. BOX
    DIXIE 6:09. BOX
    JIM B 6:23
    VICTORIA. 4:58. 1/2 BOX
    MAY. 5:02
    PAUL. 7:59
    MATT D. 5:02

    GOPI. 6:18 RX
    MAYA
    RITU
    ASH. 6:03 RX
    ERIN
    PAUL 4:41 RX
    SHAWN 4:14 RX
    MISSY 8:38 RX
    DEMARIS
    KASEY 6:54’
    BRIAN
    LOU
    RACHEL
    GINA 6:30
    ETHAN
    AARON
    GOODWIN 4:37 RX
    DEWAYNE. 5:50

    KARA 7:40 RX
    BRITTNEY πŸ™‚
    SALLY πŸ™‚
    TINA πŸ™‚
    MAY 8:06. KNEES
    JESSICA. 6:10 RX
    REBECCA. 6:50. KNEES
    ERIKA. 6:55 KNEES
    CHARISSA 6:14 RX
    YESSENIA. 4:59. RX
    RICHIE. 5:43. RX+
    CAM. 4:47. RX+
    ERIC. 4:32. RX

    NATALIE 6:16. BOX
    ALI. 7:31. BOX
    CARLOS. 4:02 RX
    GERARD. 3:54 RX
    JANET. 6:53. RX
    JAZMIN. 4:44 RX
    JEANNIE. 5;55 BOX
    ANGELICA
    BELINDA. 5;Z54
    SAM. BDAY
    TONY 5:53 RX
    FRITO. 5:04. RX+

    GABRIALLE 7:33 BOX
    JUAN
    YER. 7:04 RX
    GABBY
    JULIAN. 3:45 RX
    LUIS. 5:16 RX
    KAMI. 6:14. BOX
    RICH. 4:25 RX
    JUNIOR. 5:51. RX

    DAY 1
    NADIA. 8:53

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