12 January 2016

SWOD for Rx
EMOM 10 minutes
1 Back Squat at 85% of 1RM
This is todays SWOD for general population.
Scale weight as needed.
For a more challenging SWOD see Fire Breather SWOD.

Fire Breather SWOD
Ever 30 seconds
1 Back Squat at 85% of 1RM
The Fire Breather option will periodically pop up to give you more of a challenge when your feeling up to it.
WOD
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As many reps as possible in 10 mins of:
2 Overhead Squats, 95/65 lbs
2 Box Jump Overs, 24/20 in
4 Overhead Squats, 95/65 lbs
4 Box Jump Overs, 24/20 in
6 Overhead Squats, 95/65 lbs
6 Box Jump Overs, 24/20 in
8 Overhead Squats, 95/65 lbs
8 Box Jump Overs, 24/20 in
10 Overhead Squats, 95/65 lbs
10 Box Jump Overs, 24/20 in
12 Overhead Squats, 95/65 lbs
12 Box Jump Overs, 24/20 in
14 Overhead Squats, 95/65 lbs
14 Box Jump Overs, 24/20 in
16 Overhead Squats, 95/65 lbs
16 Box Jump Overs, 24/20 in
18 Overhead Squats, 95/65 lbs
18 Box Jump Overs, 24/20 in
20 Overhead Squats, 95/65 lbs
20 Box Jump Overs, 24/20 in
​etc...