Strength 

Back Squat
10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range might be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment at the top of each rep and grab a few slow deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. One of the best ways to judge your consistency is by focusing on performing the same technique for ALL 10 reps. If you find that you have to compensate by getting into a weird position you may be in a   Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

4 Rounds for reps with 1 minute on each station

Row for calories
Two Arm Dumbbell Push Press 45/30 lb
Alternating Jumping Lunge Steps

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total reps scored at each station and coming up with one total cumulative score.  Unlike fight gone bad, for this workout there is no rest allotted between stations or rounds so remember to start at a sustainable pace and try to hold those numbers for all 12 minutes.