Street Work, Let's Squat!
There is roadwork happening on Jackson St on Thursday from 7AM until 2PM, and there will be NO PARKING. We will have a lot on Iroquis St available for our use, and there will be a WCCF sandwich board at the entrance. We apologize in advance for the inconvenience!
-Beth
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Wednesday’s WOD
These Back Squats are in place to prepare for our Xfit Total on Monday. Enjoy the volume. Work on your technique, and it will pay of when you go for your Total.
5/5/5 Rest 2 minutes between sets. The first set of 5 should be on the heavy side. The 2nd on the heavier side, and the third on the hard side.
3/3/3 Back Squats with a 5 count pause at the bottom. They are also progressive in weight, but should be substantially lighter than the sets of 5 as we are now working on form, structure, STABILITY and power at the bottom. Start at 65% of 1RM. 60 second rest between sets.
5 rounds for time
50 foot Farmer Carry – HEAVY
50 double unders
Cash Out: 25 GHD Sit ups x 4. Make sure you legs are STRAIGHT on the way up, and rest at least 30 seconds between sets.
2014 05 27