WOD:
20 Rep Back Squat Program begins!!!!!!!!!!! Put 60-70 percent of your one rep max on the bar and do it 20 times without dropping the bar.

This should be challenging but doable, we will go up 5 pounds twice a week every week for the next month and re asses how it is going then.

Recover

(basically the NorCal Qualifier “Chipper” WOD)

• 25 burpees
• Walking lunge from the Gate door to the street and back
• 5 rounds of:
  • 15 Shoulder to overhead with DB’s @ 35# (if we run out of these, sub will be a 45# barbell
  • Farmers walk from the Gate door to the street and back w/ 35# DB’s, Carry the bar overhead.
• 25 more Burpees
• 40 SDHP’s at 45# (rowers are gone tomorrow because of the event this last weekend, they will be back onTuesday)
• Run 400 meters

RESULTS:
175#
24:13

I knew this was coming…. After watch the top CrossFit athletes from NorCal just get killed by the “chipper” at the qualifiers, I was not surprised when this showed up as the WOD for today. Granted, it was scaled a bit… it was still a good workout.

The burpees were the worst part for me… In the first set I started out strong, but slowed way down towards the 20s. And the lunges were pretty rough too. The farmer’s walk wasn’t that bad for, especially the 3-5 rounds. It was the 2nd round when I got stuck with the 55# DBs that really sucked, so when I got the 35# DBs after that they felt so much lighter that I actually ran for most of it! And that 2nd set of burpees was really rough….

But I finished it! And in under 30min … didn’t quite hit the 20min mark thou :-( Something strive for ;-)

I’m sure my legs are gonna be dead tomorrow!