Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (5 x 5 ) *Use 80% of your 1 RM for all sets.
WOD:
Partner 100 Calorie WOD
*Partner A: Row 10 Calories
*Partner B: Back Squats (65/45)
Both partners start at the rig. Partner A bear crawls to the rower and rows 10 calories and bear crawls back while Partner B does ME back squats. Bar cannot touch the ground. Switch. Repeat. Score is time to complete 100 calories. Include back squat reps in notes and on the whiteboard.
Mobility:
Squat Therapy
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions