January 16, 2014

Today we’re going to retest another WOD from a few months ago, the Alpha 250.  Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare.  In the second scenario your time may not be faster but if you’ve moved down to a smaller band, added heavier weight, etc. that is still PROGRESS and it shows you’re moving in the right direction.  Excited to see how this WOD looks 3 months later.

Strength:

Back Squat 3X5 @ 75%

WOD:

“Alpha 250”

 10 Squat Cleans (95/65)

20 Pullups

30 Pushups

40 Ground 2 Overhead

50 Double Unders

40 Situps

30 Back Squats (95/65)

20 Jerks (95/65)

10 Burpees