Wednesday 12-18-24

 Strength - 5-5-3-3-1-1 - back squat

- aim to hit 90% of 1 rm for your last two sets 

Wod - for time

24 box jumps 24/20

24/21 cal row 

Into 2 rounds 

12 box jump overs 24/20

12/10 cal row

Into 3 rounds 

6 burpee box jumps

6/5 cal row 

- the box jumps are a different variation per set as listed 

• Chastity: 123 / 12:54

• Fiona: 205 / 10:47

• Megan: 355# / 11:11 RX

• Joe: 9:22 / 285# strict

• Matt: 8:06

• Lee: 325# / 8:42 ski

• Frey: 365# / 10:02

• Jaren : 275 / 9:12 RX

• Dan: 405# / 9:08#

• Shawn: 12:15 / 165#

• Abe: 295 / 11:58 RX

• James: 455# / 10:48 RX

• Sean: 285 / 9:12 RX

• Lester: 245 / 9:30 RX

• Sean: 205 / 18:10 RX