Warm Up
3 Rounds
Row 10 calories
15 Push Ups
15 pass throughs
15 PERFECT squat with a one second hold

Strength- Strict Press
3,3,3,3,3 Build up to a 3 rep max!

Logistically a tough Wod Today. We will set up several squat racks with varying weights. some people might be sharing a bar. do your squats. dont worry, you will welcome the short break if this slows you down a little.

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180201 Tips With Rory McKernan
• The Burpee
• The Back Squat

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Warm up:
3 rounds
Run 200
15 Overhead squat with a pvc
20 Overhead walking lunges with a Pvc

Move Right Into your 20 reps of back squats- 12 minutes cap to get your set of 20 in, use your sheet, add 5 pounds to the last time you did this.
two sets of 10 empty bar, 1 set at 50%, a few sets of 5-10 at 60% then go for your 20.

Wod:

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

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Post time to comments.

Related:
• CrossFit WOD 180131 Tips With Rory McKernan
• Read: Warm and Happy
• The Sit-Up
• Rowing

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

Warm Up- Its a 20 rep squat day.. this is getting a little heavier, we are going to jump right into a squat warm up. You have until 20 after to get your squats done and put your bar away
If you are there early, please bike, row, and/or stretch
At the top of the hour start with 30 air squat with a once second hold on the bottom, against the wall
Then grab an empty bar and do
10@50%, 8@60% 6@70%
Feel warm.. go for your 20, it will be 5 pounds heavier than your last completed session! Use your sheets.

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Related:
• CrossFit WOD 180130 Tips With Rory McKernan
• Read: Dumbbells

Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
5 rounds for time of:
10 dumbbell deadlifts
10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells