Back Squat
Fitness
3 x 5 Linear Progression
Start light enough to add weigh throughout the cycle
Performance
3 x 8
8s again next week. Leave room to go up.
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Exposure 1 of 8
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5 Rounds or 18 Minutes:
8ea Goblet Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)
Choose movement proficiency over load on the step-ups. Scale the Hollow Rocks to tucked or :30 holds as appropriate. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.
Post time and Rx to comments.
Come out today and help us celebrate Coaches MeLo and KHarpz’s feats of intellectual strength! | Photo by Thomas H.
Graduation WOD and BBQ for Coaches MeLo and KHarpz!
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m
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