Friday Workout: Back Squat, 3 Sets with Rest

STRENGTH

Back Squat, 4 x 4 at 31X1 Tempo, rest 90-120 seconds between sets

Notes: Focus on maintaining tempo throughout each set

WOD

Level 1

3 Sets for Total Time:

• Dumbbell Thruster x 10
• Ring Row x 15
• Row x 20 Cals
• Rest 2 Minutes Between Sets

Level 2

3 Sets for Total Working Time:

• Thruster (115/85) x 15
• Pull-up x 20
• Row x 25 Cals
• Rest 3 Minutes Between Sets

Notes: If you’re participating in the open, consider doing 15-20x Chest to Bar Pull-ups each round.  Try to move at a consistent pace each set.  Total working time = finishing time minus rest intervals

ANNOUNCEMENTS

1. BRING A FRIEND DAYS are happening this month!
2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!