WOD:

1) Back Squat: 1-1-1-1-1-1-1

If you haven’t hit real heavy Back Squats in a while use this as an opportunity to go for a PR. Make sure all 7 singles are heavy. Rest no more than 2 minutes between sets. Example sets could be.


Warm-up Sets: 45×10, 95×5, 135×3, 185×2, 225×1
Work Sets: 255×1, 275×1, 295×1, 315xF, 295×1, 295×1, 295×1


2) AQAP:
50 Wall Balls 20/12
25 Toes-to-bar

40 Wall Balls 20/12
20 Toes-to-bar
30 Wall Balls 20/12
15 Toes-to-bar
20 Wall Balls 20/12
10 Toes-to-bar
10 Wall Balls 20/12
5 Toes-to-bar
For results post heaviest Back Squat, along with time for Met-con along with any scaling used.

Like yesterday, we saw PR’s again today. I think for a lot of you those Pause Back Squats have helped greatly with your bottom positioning and creating power out of the hole. Way to kill it. Met-con was a burner, and I certainly know my legs are feeling it. Keep up the amazing working everybody. Cheers.
Do you guys have Friday’s off now, there were 28 people at the 7:00 AM class 🙂
A good handful of you had to go outside
Erik spicing things up a little with a weight vest…I guarantee his legs are feeling it
– Jade