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DESCRIPTION

STIMULUS

Today’s workout is a Strength of Back Squat. You can choose to do “ROW’EE ROWERSON” instead.

Category: Heavy!

Goal: To ensure full range of motion while maintaining good form. Chest up!

HEAVY BACK SQUAT

No set rest time. Complete the rep scheme at your own pace

ROW & WALL BALL

The goal of this workout is to choose your own poison. What will get you the most reps with the least pain!

STRENGTH

3: Back Squat

2: Back Squat

1: Back Squat

2: Back Squat

3: Back Squat

-OR-

WOD

“ROW’EE ROWERSON” (AMRAP – Reps)

“ROW’EE ROWERSON”

on a 10 min clock

Accumulate as many reps as possible using the Rower/Bike for calories and wall balls

RX+-Same as RX

RX-20/14# 10/9′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′

Basics-Accumulate 50 Cals and 50 Wall Balls for time