Warm-up (15 min.): For 6 minutes, Row 30 sec. at 75% effort followed by 30 sec. at 50% effort. Dynamic Stretch. Sprints.
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 5 lbs.
This is the last week of our 6 week focus on Back Squat and the Posterior Chain.
If you have been consistent you should be able to get through the week.
Screw those feet into the floor before each rep, focus on keeping a strong lumbar curve and you will make it.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest.
WOD: GUT WRENCHR
12 Min AMRAP
7 Thruster 105/75
7 T2B
20 Double Unders 2/1
Icing: 45 GHD Sit-ups