Strength
Back Squat – MAX OUT DAY! Find a new 1RM
—We’ve finally come to the end of our squat cycle! Let’s get after this Ragers! Goal is 8-10% increase.
Conditioning
4 Rounds For Time
15 Heavy Wall Balls (35/25lb slam ball)
20 Pump Sit-ups
60′ Burpee Broad Jump (2 Laps)
WOD Notes: Rx’d for WB is 35lb slam ball for men to the black line (10ft). Rx’d for women is a 25lb slam ball to the red line (9ft). If you choose to use your regular WB weight then you must do 25 reps each round. Standards for pump sit-ups & burpee broad jump will be discussed in class. Use the pump sit-ups as your rest time as the other 2 movements will tax you metabolically.
***All of you will sing this song to yourself tomorrow as you Rage all over your new 1RM Back Squat!
Amazing job tonight everyone on your back squats!