Now that the Open is over, we're going to start a 6 week squat cycle.  We will be doing back squats or front squats every Monday and Wednesday for the next 6 weeks and will test our 1 rep max of both during the 7th week.  This will also be prep for a follow-on olympic lifting cycle, so get up for it!!!

Warm up


Lift - Back Squat

  • 65% of 1RM x8x3
  • 70%x5
  • 75%x2x2
  • 80%x1

WOD - 3 Rounds for Time

  • 30 Wall Balls (20#-10'/14#-9')
  • 20 T2B

CE - GHD Back Extensions

  • 4x15