Tyler dropping in at CrossFit New Bedford.
Inguz Update: Our annual ‘Devine’ hero WOD is Wednesday July 4th. Please sign-up for a heat assignment on the office whiteboard at the gym. As a reminder there will be one heat at 7am, and then we will run additional heats every 30 minutes from 9am to noon. Stick around afterwards for food and drinks. We also have some great raffle prizes to give away, the proceeds from which will all go to the CrossFit Inguz Scholarship Fund.
WOD
“Jack Squat”
For Time:
21-15-9
Front Squat (135/95#)
Kettlebell Swings (2.0/1.5 pood)
400 Meter Run
* 400 meter run is completed after each set of KB swings. Post time to the whiteboard.
Accessory Work
1. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
* Rest as needed between sets.
2. Odd-Object Conditioning
3 x 200 Meters with 2 KBs or DBs:
1st 50m: Left Arm Overhead, Right Arm Hang
2nd 50m: Right Arm Overhead, Left Arm Hang
3rd 50m: Both Front Rack
4th 50m: Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention on each set being unbroken. Free to build between sets.
