Saturday 2/1/2020


There are a TON of squat variations out there, but which is right for you? You need to be sure you’re choosing the right type of squat and performing it properly. But how do you choose?




Choose any Assessment you’ve missed and knock it out of the park!


Hit this API Style WOD

1) Wallballs 20/14
2) Doubleunders
3) Toes to Bar
4) Hang Power Cleans 75/55
5) Row
1 min Rest

Strategy and Briefing

This Breathe & Burn workout, like API, requires a lot of pacing and planning. You should have a game plan in terms of reps and goals for each round. Just as with the Running Test, if you hit that first round 100% you will be on pace for a HUGE Score … but  do NOT  do it — you will fall off quick!  Too fast equals fail. Make a PLAN to hit the consistent reps on each round —  your partner can help you stick to it. When you get to the last round, empty the tank & finish strong.  In planning, make sure you emphasize the movements you are good at, and get your big scores there. Also, plan to stop at about 50 sec on each interval, except the last one in each round, to give yourself a chance to catch your breath & transition smoothly.  Going all the way up to the minute will burn you out.

Levels Consideration:  All the Levels

Goal:  Level Up!


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