FRIDAY 1-6-17

As the weight gets heavy then and only then can you use the rack to load weight onto your back , break up into teams or groups of 4 if needed to however each person needs to complete the BACKSQUAT reps as an individual not shared. but I prefer you Stagger on run and BACKSQUAT if you are not RX then I suggest to scale weight as needed and Those RX have priority of Rack . Lets have fun
WARM UP
800-1000 m ROW OR RUN FOR 5 min
Then
2-3 Rounds each
10 Airsquats
10 goodmornings
20-30 sec pretzel stretch supine wallsquat

WOD FOR TIME/ IN 40 MIN COMPLETE AS MANY REPS AS POSSIBLE
40MIN TIME CAP
WOD
400 m run
50 back squats (95/65)
400 m run
40 back squats (135/95)
400m run
30 back squats (155/105)
400 m run
20 back squats (185/125)
400 m run
10 back squats (225/155)

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