11 Jul 18

Back Squat (5 sets of 5 reps)
Low Bar Back Squat-to parallel

— Sit way back and load the hammies. Shins vertical. Use a box  if needed but don’t unload.

Do NOT use your High Bar Back Squat numbers…Build up, get a feel for THIS squat

Metcon (Time)
“Legs and Lungs”
4 Rounds
20 Front Rack Box Step ups  (95,65)-10 each leg
400m Run

15 Minute Cap – Scale Appropriately

Metcon (Time)
Challengers WOD

“Legs and Lungs”
4 Rounds
20 Goblet Squats (30,20)
400m Run

15 Minute Cap – Scale Appropriately

Extra Credit
Back Extensions (4×15 weighted Back Extensions)
Metcon (Calories)
15-20 Rounds
Assault Bike
:30 fast
:30 slow

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