WOD:

1) Back Squat: 5-3-2-2-1-1-1

Warm-up appropriately and then work through 7 total sets of Back Squats. These should all be working sets, it shouldn’t be a bunch of light sets and then just one heavy one. They should all be working. You could use this as an opportunity to go for a PR if you’re feeling good, or you could just hit 3 heavy singles, up to you. Rest 90 seconds between sets.

http://www.youtube.com/watch?v=wa_edowfYzs

That’s some speed/bounce out of the hole

2) AQAP:

20 Squat Snatch 155/105

40 Burpee Lateral Bar Hops

60 Chest-to-bar Pull-ups

Extra Work:

3) Farmers Carry: 400m

Heavy as possible. Keep track of time and number of drops.

4) Hip Extension: 3 x 30

Rest 90 seconds between sets.

For results post weight of each set of Back Squats and time to complete Met-con along with any scaling used. If you did Extra Work post weights, time, thoughts, etc.

Post Results/Thoughts To Comments