Thursday December 20th

Back Squat

3RM

+

Every 3 Minutes for 15 Minutes

3 Back Squat @ 85% of 3RM

20 Pistol or 20 Jumping Lunge

A call back to the first workout from the first cycle. Aim to improve your 3RM from the last time we tested. The intensity is similar but pistols have taken place of the walking lunges, make sure you have the proper scale as the goal is consistency and volume

Score: Back Squat 3RM and slowest round on Intensity

Scaling for Intensity

Pistol → Step Back Lunge → Step Back Lunge with Rig

Today’s WOD

Back Squat

3RM

+

Every 3 Minutes for 15 Minutes

3 Back Squat @ 85% of 3RM

20 Pistol or 20 Jumping Lunge

Coaches Notes: A call back to the first workout from the first cycle. Aim to improve your 3RM from the last time we tested. The intensity is similar but pistols have taken place of the walking lunges, make sure you have the proper scale as the goal is consistency and volume

Score: Back Squat 3RM and slowest round on Intensity

Scaling for Intensity

Pistol → Step Back Lunge → Step Back Lunge with Rig

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