That was a spicy back-to-back combo of WODs on Wednesday and Thursday, so Friday's squat session (week 3, day 2) will start with a "Partner Baseline" for QUALITY to help shake things out a bit and allow the body to get warmed-up and primed thoroughly.  This 6x5 day is where many feel like the program starts "getting real" - potentially meaning more deliberate warm-up sets, more rest between work sets, and generally more time in general to mentally "get-up" for each working set.  Counting reps and screaming encouraging thoughts at your #swolemates during their sets is highly encouraged and generally welcome - coaches are also available for trap slaps and/or quad smacks (only with consent and by request, of course). 

Happy Friday, all!  

WOD For 09-08-17:


A) From 0:00 - 15:00

"Partner Baseline" 

For QUALITY, Split Evenly With a Partner:

1000m Row

80 Air Squats

60 AbMat Sit-ups

40 Push-ups

20 Pull-ups

Partners split the reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose (i.e. don't lollygag or you won't be done by 15:00) but prioritize movement to prepare/warm the entire body for the back squats.


B) From 18:00 - 45:00

Back Squat (Week 3, Day 2):