SWOD: 3×5 Back Squat (add 5# to last lift. Remember that if you fail to try it again next week and if you fail two weeks in a row you will reset, go down by 20#)
We are creating a new benchmark today! If you are wondering why we are creating a benchmark…reason being because many of the Hero WODs that we haven’t done yet, are workouts thatt are out of this world crazy. Either it is movements that vert few of us could actually do, or workouts that take extremely long. Although, I know several of us like getting put through the grinder for 45 minutes and just dying…it’s not great on your body. And we don’t want workouts that are going to trash you for the whole week. Kyle and Nick came up with this new workout. It’s only 30 reps of each movement so, go quick! And, you are responsible for calling yourself out for the breaks, so hold yourself accountable!
Here’s to another great week at the gym and we hope that you all had an awesome Thanksgiving Holiday weekend!
30 Calories on Rower
30 Thrusters 95/65 (every time you break you must complete 5 burpees before continuing)
30 Pull ups (every time you break you must complete 5 hand release push ups before continuing)
30 Box jumps 24/20 (every time you break you must complete 5 V-ups before continuing)
30 Kettlebell Swings 53/35 (every time you break you must complete 5 goblet squats with same kettlebell before continuing)
30 Calories on the Rower