-Warm Up-


3:00 bike or row 



2ROUNDS


20 alt V-Ups 

10 PVC pipe Good mornings 

10 Cossack squats 


INTO


2ROUNDS


20 alt Superman’s

10 reverse lunges 

5 PVC kang squats (hold bottom for :03)

-Strength/Skill-

 

5-5-3-3-1-1 

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.

-WOD-

For time : 8 minutes 

 

"SPEED DEMON"

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)

30 Up-Downs