CrossFit No Quarter – WOD
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Warm-up (No Measure)
Tabata plate hops and air squats
-alternate (fit together facing the plate, lateral on one leg, straddle)
Quad stretch (couch)
5 hand release push-ups
Bench Press (8sets x 2reps @ 80% )
-Tempo: 3 down, 1 up
-Superset with 8 standing wall ball throws (no squat)
-If you do not have a 1RM, use this time to find it.
-Have a spotter!
Metcon (AMRAP – Rounds and Reps)
18 wall balls