Hello Legs...

Warm-up
400m Run or 500m row
Using a pvc pipe (or wood)
25 back squats
25 over head squats
25 front squats


sWOD
Back Squat
5 x 5

Novice:
Dont worry to much about weight yet, we are still working technique.  Try and keep those toes as forward as possible, AND HEELS DOWN.

Advance:
Whenever you see a 5 x 5 back squat use the same weight for each set.  Keep track, because each time we do a 5 x 5 backsquat we are going to add 5 pounds to the weight used at the previous 5 x 5  session.

Everyone should be keeping track of their WODs in some shape or form.


WOD
10 Min AMRAP of;
10- jump lunges  (5 each leg/10 total)
20- 2 count mountain climbers  (1-1, 1-2, 1-3, 1-4, 1-5, etc.)
10- push-ups
20- air squats