squat and jump – Thu 11.17.16

 In W.O.D.

Skill: On the minute for 12:00:
– Odd – 2 Pistols/leg at hardest variation for you
– Even – 1 max distance Broad Jump (try to increase distance each time)

Conditioning: AMRAP in 15:00:
– 5 Front Squats (Performance: 185/135#, Fitness: 135/95#, Health: 95/55#)
– 15 Warrior Sit Ups
– 30 Double Unders  (Health:  50 reps Jump Rope running in place)


This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out https://us.movember.com/about/foundation.


A huge thank you!  In the recent weeks and months we have gotten some amazing Facebook reviews from you members!  We totally appreciate it!  We don’t ask for reviews, or kudos, or “best in Solano” nominations, because we are just trying to teach fitness as best as we can.  But it is great to hear feedback from you all, like:

“…best CrossFit experience I’ve ever had from getting excellent training from the coaches, along with constant encouragement and support…”

“I am SO HAPPY now…”

“The training continues to be exciting, intense, and challenging after 3 years.”

“Knowledgeable, friendly coaches and a great place to workout!”

Thank you for the kind words and allowing us to teach you!

 

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