First, heavy. Then, FAST.
Hey there! Wednesday’s work is going to take you on a trip all over the fitness map, so buckle up!
First, we’ll be going to Strength Town with the back squat where we will be working on building to a challenging (Read: heavy) set of three. The format is not the conventional sets of three (3) building up, but rather we start with 10 and as we get heavier, we do less reps. So, warm up, then get after it!
After you’ve spent some time there, we’re going to head on over to Grindville where we will take on todays WOD. It is a couplet (Two-Exercises) done in the classic CrossFit rep scheme of 21-15-9.
The movements are the Burpee (because, face it. Burpees make you better at everything!) and Wall Balls! JT will be showing you the standards for both movements and the RX for Wall Balls is both a weight (20/14) AND a height (10’/9′) so, if you want to mark RX on the board, you need to hit your shots!
Be sure to do this one as fast as you can, but not so fast that you cause yourself to implode and have to stop. Inside of you, there is a pace that you can do this. Go find it, but remember; you never know how far you can go, until you go too far.
STR: Back Squat
10-8-8-5-3
WOD: For Time
21-15-9
Burpees
Wall Balls (20/14) & (10’/9′)