WOD:

1) Back Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 3 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

@ 14:00 – 1 Reps

@ 16:00 – 1 Reps

Warm-up as needed. Reference 9/12/15 for loading. Look to build a little heavier than last time, or start around 70% of your 1RM. Build as heavy as deemed fit for each rep range.

2) 10 minute AMRAP:

10 D-Ball Over Shoulder 70/50

15 Box Jump Overs 24/20

20 Air Squats

Extra Work:

3) Reverse Sled Drag: 6 sets of 50m

Rest 60 seconds between sets. Build heavy as possible without having to stop.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE