WOD:

1) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%

Warm-up was needed. Upon starting your working sets. Rest no more than 90 seconds between sets.

2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%

After finishing your last set of Back Squats rest no more than 90 seconds in your transition to your first working set of Front Squats. Rest no more than 90 seconds between sets.

3) “Tabatta Something Else”- For Total Reps:

8 rounds of 20 seconds Work – 10 seconds Rest – Pull-ups

8 rounds of 20 seconds Work – 10 seconds Rest – Push-ups

8 rounds of 20 seconds Work – 10 seconds Rest – Abmat Sit-ups

8 rounds of 20 seconds Work – 10 seconds Rest – Air Squats

Score for this workout is total reps. 10 seconds is an extremely quick rest, not enough time to write down your score, so keep a cumulative count, every rep counts the same.

Extra Work:

4) Stiff Leg Deadlift: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

5) Rope Rows: 3 x 10

Using 2 climbing ropes, put your feet on a box that angles your body parallel or below to the floor. Pull your body up until your chest touches your hands. If you can do more than 10 of these easily weight as deemed fit.

For results post weight of each sets of Squats, and total Reps for Met-con along with any scaling used. If you did Extra Work post weight for SLDL’s, and thoughts/weight for Rope Rows.

Post Results/Thoughts To Comments

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