Back Squat

WARM-UP

400m run 

then...

4 rounds (2 minutes) of Tabata Squats

20 seconds of work

10 seconds of rest

sWOD

Back Squat

Advanced:

---10-8-6-4-4-4-

(Lower weight at the higher reps, than start increasing the weight each set)

Novice:

---5-5-5-5-5

(not worried about going to heavy, mostly technique.  If you do not have the range of motion to reach 90 degrees just go as low as your technique will allow)

WOD

4 rounds for time of;

50- double under's 

5- goblet squats   Rx= 70/53# 

10- Chest-tobar pull-ups/pull-ups

5- goblet squats

NOTE: For the goblet squats use a Kettle Bell or a dumb bell. Scale accordingly on the weight.

Usually the scale for doubles is 3 singles for every double.  However with such a high rep count, just do 2 singles for every double. so 100 singles each round.