Skill

Back Squat
6-6-6-6-6

Today we’re performing 5 sets of 6 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and 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. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

4 rounds of with 1 minute on each station

wall ball shots 20/14 lb 10/9′
row for calories
two arm suitcase dumbbell walking lunge steps 50/35 lb
rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.   You will work for one minute at each station accumulating as many reps as possible. Count up all of your reps in the end to figure out your score.   Do your best to keep the intensity high at each station and use that rest period to recover.  The row is sandwiched right in the middle of two difficult weight bearing movements so use station to recover a bit from the wall balls and get as many lunges as possible.  For the lunges we’ll hold two dumbbells “suitcase” style which means they are hanging at your sides like they would in a farmer carry.