This WOD is going to hurt the legs. Get ready for that. The 30 seconds of work will force you to move quickly if you want to maximize reps. At the same time, be sure to scale the back squat weight so that you are able to squat a high number of reps each round. The squats will be the slowest element and you don’t want to spend 10 or more seconds staring at the bar.
Industrial Athletics WOD for 6/16/2017:
4 Rounds for Reps:
0:30: Row (Cals)
0:30: Rest
0:30: Back Squats (135/95)
0:30: Rest
0:30: Box Jumps (24/20)
0:30: Rest
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
0:30: Row (Cals)
0:30: Rest
0:30: Back Squats (115/75)
0:30: Rest
0:30: Box Jumps (24/20)
0:30: Rest
Brass:
4 Rounds for Reps:
0:30: Row (Cals)
0:30: Rest
0:30: Back Squats (95/65)
0:30: Rest
0:30: Box Jumps (24/20)
0:30: Rest
Bronze:
4 Rounds for Reps:
0:30: Row (Cals)
0:30: Rest
0:30: Back Squats (75-55/55-35)
0:30: Rest
0:30: Box Jumps (20/short box)
0:30: Rest