01/16/2018

Snow Day Workout (if you can’t do the regularly posted workout at home)

It’s Tabata Time!
3 Rounds of the following
8 rounds of
:20 on of Max Burpees
:10 Rest
Rest 4:00 minutes between rounds


Regular WOD for 1/16/2018
Close Grip Bench Press (3×5)

75%x5
80%x5
85%x5+

Back Squat (3×5)

75%x5
80%x5
85%x5+

Metcon (AMRAP – Rounds and Reps)

12 min Amrap
250m Row
25 Air Squats

01/12/2018

Metcon (Distance)

” The Jake Morris ”
20 min Time Cap
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185)
Strict Pull Ups

– Then –

Max Meter Row with remaining time

* Scored by total Meters *
Jake Morris was a Sparta native, Great athlete and even better person. He lost his battle with cancer on 12/01/17. Jake was 38 yrs old.