Loading Up:
3 sets:
5 back squats
– Build in load to work load.
– Practice dropping the bar from the back rack with correct etiquette.
WOD: For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (105/155 lb)
– One person works at a time.
Intermediate: For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (75/115 lb)
– One person works at a time.
Beginner: For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (75/115 lb)
– One person works at a time.
Home Workout:
For time:
4 rounds:
400-meter run
– Rest 2:00 between efforts.
Once the 4 rounds are complete, perform:
50 dumbbell front squats (35/50 lb)
– Use two dumbbells.
Cool down:
1 set:
2:00 walk or bike
1:00 world’s greatest stretch/side
1:00 foam roll quads