Happy Friday, friends!  Time to get after some HEAVY back squats!

WOD For 10-06-17:

ON A RUNNING CLOCK...

A) From 0:00 - 7:00

7 Minutes For QUALITY:

30/25 Calorie Row OR 25/20 Calorie Assault Bike

30 Box Jumps @ pick height

30 Wall Balls @ pick load to 10/9 ft

This is FOR QUALITY not for AMRAP or time (but continue back to the start if you complete one full round), so move with a purpose & prioritize movement integrity in order to prepare/warm the entire body for 3x3 back squats.

 

B) From 10:00 - 37:00

Back Squat (Week 7, Day 2):

3x3 @ 95%

Across

 

 

C) At 40:00

For TIME:

30/25 Calorie Row OR 25/20 Calorie Assault Bike

30 Box Jumps @ pick height

30 Wall Balls @ pick load to 10/9 ft

 

Start fast, go fast in the middle, finish fast.