Shower Hour! Friday, 1-18-2013


Shower Hour! Friday, 1-18-2013

From Outlaw CrossFit

Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.


6min AMRAP:  Squat Clean Thrusters 135/95

Post WOD – 3×5 partner glute ham raises & and try something new from the new Mobility WOD posters!

HUGE THANK YOU to Josh L who has been doing our new plumbing as well as our SHOWER installation. Yes, we said SHOWER with it’s own private room! Josh will be finishing the plumbing on Friday afternoon and please say a big THANK YOU to him!!!