WOD:
Speed Squats (Sets of 3 at a heavy but controllable load for 10 sets)
Max Rounds in 10 minutes of:
- 10 Jumping Pull Ups
- 5 Power Snatches @ 115#’s
RESULTS:
135# – 275# low-bar back squats
8 rounds (Rx)
For the squats, Jason went over high-bar v.s. low-bar back squats and most of us ended up trying out the low-bar back squat which we haven’t done before. Definitely felt different, I could really tell that it was working the legs different as can usually feel it in my quads. But the low-bar uses more of the gult-ham. We started at 135# and then stuck with 275# for the last few sets since that is where we started to slow down.
For the metcon, I felt pretty good about this one. I’m glad I stuck with Rx for the snatch, Even though I wasn’t able to string them directly together (i.e. not drop the bar), I think I was pretty good with getting back on the bar quickly (at least for the first few rounds). The original workout called for normal pull-ups, but Jason changed it to jumping to help keep the intensity up.
BURPEES:
64 done before heading home from the gym.