A month ago we asked everyone to sign up for WODify. We said if you do it within one week we will pick a winner. At the end of that week we drew a random winner! Thank you Kathy Cox you are the winner of a free month at CFH!
Get your legs ready. We went easy on them yesterday, today we hit them hard!
I hope Lauren Rutan does not squat more then any of the guys at CFH today…
Lauren Rutan (Body weight = 118 lbs) squats 280 lbs
In all seriousness, I do not post videos to show off some random chick, or make anyone feel weak or insecure. It is all meant to motivate you and show you what is possible. If you go from a 45lb back squat to a 50lb back squat it is still better than yesterday!
Strength WOD
EMOM 3 Back Squats (use 75-85% of your 1 rm)
for 9 min
(the bar comes from the rack, the coach will let you warm up to heavy load, you can share racks and alternate)
WOD
10 Front Squats (155/105)
20 Pull ups
50 Double Unders
3 Rounds
Jake putting in the time to work his OHS position
Competitors WOD
EMOM 3 Back Squats (use 75-85% of your 1 rm)
for 9 min
then
10 Front Squats (185/135)
20 Chest to Bar Pull ups
50 Double Unders
3 Rounds