Squats........ and more Squats

Warm Up:

Row 1K

Mobilize Hips and Shoulders

SWOD:

Over Head Squats- 5,5,5

Front Squats- 3,3,3

Back Squats- 1,1,1

*The Goal is to increase the weight each set. Start at a challenging weight and work up from there.*


Muscle Endurance:
Every minute on the minute for ten minutes perform:
5 Burpees
10m Bear Crawl
5 Pull ups


WOD:

AMRAP 7 minutes:

Row 1K

Squat Cleans 155/95

Start with a 1K row and the with time remaining complete as many Squat Cleans as possible.