Loading Up: 3-4 sets:
3 back squats
– Build in load to workout weight.
– Confirm load feels moderate when fresh.
BENCHMARK WOD BRIAN: 3 rounds for time of:
5 rope climbs (15/15 ft)
25 back squats (125/185 lb)
Intermediate: 3 rounds for time of:
3 rope climbs (12/12 ft)
20 back squats (95/135 lb)
Beginner: 3 rounds for time of:
5 lying pull-to-stands
15 back squats (45/65 lb)
Home Workout:
3 rounds for time of:
20 alternating dumbbell rows in a plank (35/50 lb)
25 double-dumbbell front squats
Cool down:
1 set:
5:00 easy jog machine of choice
1:00 pigeon stretch/side