WOD:

1) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

Warm-up as needed. Rest no more than 90 seconds between sets.

2) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Rest only 90 seconds between sets, including your transition from your last set of Back Squats to your first set of Front Squats.

3) 5 rounds AQAP:

5 Shoulder-to-Overhead 205/135

10 Toes-to-bar

15 Alternating Pistol Squats

20 Double-unders

Substitution for Pistol Squats is 2x in Air Squats.

Extra Work:

4) GHD Sit-Ups: 3 x 25

Rest 90 seconds between sets.

5) Kettlebell Windmill: 3 x 10/side

Rest 90 seconds between sets. Go as heavy as possible.

For results post weights for all sets of Squats and time to complete Met-con along with any scaling used. For extra work post weights and thoughts.

Post Results/Thoughts To Comments

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