Back Squat 5-3-1

Warm-up

400m jog

20 jump squats

than

Roll out your legs

and stretch your hip flexors

sWOD

BACK SQUAT

Novice:

3 sets x 5 reps

Advanced:

3 sets x 3 reps

Fire Breather:

5-3-1-1-1

NOTE: Take adequate rest in-between sets.  The 3x5 and 3x3 should be staying at the same weight for all their sets.  Obviously warm-up reps do not count.  Fire breathers, add weight each set. Also your singles do NOT need to be your 1 rep max, but they do need to be heavy.  

WOD

For time;

75 KB swings (Novice will do 50)  (Fire Breathers do 100)

Every time you have to rest (or you pause) you must complete 10 jump lunges.  (that is 5 each leg/10 total)

NOTE: This WOD will tighten up your hamstrings and in turn your lower back can start to get tight and ache.  To remedy this take the time to stretch before and after.....AND... FORM is paramount.  

fire breather wods are " in addition to.

Fire Breathers/Competitors Only

2 x 400m run

rest 3 minutes in-between 400s

NOTE: These should be all out hard runs