WOD Friday May 25th

– Midday 3.0 from 10:30am-12:30pm

Figure 4 Wall Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Jumping Jacks
25ft Hip Opener/Closer
10 Squats

Warm-Up: (AMRAP in 5 minutes)
100 Skips
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold


– Back Squat

Warm-Up sets

*Set 1 x 10 reps (Bar-Light)
*Set 2 x 7 reps (Light-Miderate)
*Set 3 x 5 reps (Moderate)


Every 3 minutes x 5 sets
Back Squat x 5 reps

*Build to a Heavy set of 5 reps or a new 5RM for the day.

*Rx – Start around 70% for your first working set.
Start around 65% for your first working set.
Back Squat x 5-7 reps
*Build to weight where you can focus on good technique
and feel comfortable.