Wednesday February 21, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: jog turf / rubber loop, 10 wall squats, jog loop, 10 wall squats, jog loop, 10 BB back squats, 20 sec / side plank, 15
tubing back flies

WOD

“Squat a Ton and Run” 4x for time: Back Squat one ton and run
400 meters (MOD: 3/4 ton = 1680#)

One ton equals 2240/2000 pounds. For our purposes complete the following reps per round with the weight listed:
Men / Women
225/200lbs. = 10 reps
205/180lbs. = 11 reps
185/165lbs. = 12 reps
155/140lbs. = 14 reps
135/125lbs. = 16 reps
115/105lbs. = 19 reps
95/85lbs. = 23 reps

Post WOD: coaches mobility