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C-Walk
January 5, 2018
Back Squat (15 mins)
3 sets of 10 at a challenging weight with TEMPO!
4 SECONDS DOWN
3 SECONDS UP
COMPLETE 1 set every 3 mins
WOD
15 min armap
60 wall balls 20/14. 30/20
50 alt. lunges. back racked (scale to box step ups with DB's)
40 front squats
30 alt. lunges front racked
20 Overhead Squats (scale to bar light enough you can complete a full squat)
10 alt lunges Overhead
IF!!! you complete the 10 lunges workout becomes an AMRAP of MAX CALS ON ROWER with time remaining
THE ENTIRE WORKOUT IS DONE WITH 1 BARBELL
rx 95/65. rx+ 135/95
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