DATE – Wednesday


Warm-up) 2 Rounds:

Banded squat warmup (10 reps per exercise):

Side steps

Front/back steps



Mobility) Pre-squat hip opener


WOD A) Back Squat: 25 mins to establish a 1RM – Advanced lifters: Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400lb, walk out with approximately 425lb. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts –Outlaw CrossFit


WOD B) 10 min AMRAP:

10 Box Jumps 24/20”

15 Goblet Squats 24/16kg

20/15/10 Pushups (Adv/Int/Beg)