Gossip time

By: 321go Leave a Comment

Everyone knows this scene, it's our relaxing time where we get to hang out with friends and chit chat about our days at work and how we cannot wait to workout and releave the stress which it causes.  Be sure to keep up on your stretches outside of the gym!!

Wednesday WOD

First – Warm up to your Back Squat weight 5 min. time limit.


20 Overhead Plate Lunges (L+R=2)

10 *90 Degree Rotational Box Jumps

5 Heavy Back Squats 75-80% 1RM

5 • 4 • 3  rounds

*Rotational Box Jumps – Jump up rotating to the right 90 deg.  Step down and jump up rotating to the left 90 deg.  = 1 Rep. So 20 total jumps per 10 rotational Box Jumps.


Shoulder Mobility

CompetitorAdvanced • Intermediate • Foundational

Scale to capabilities

Speak Your Mind