Warm Up
5 Rounds
100 M. Sled Drag (Go light for the warm up)
THEN…
2 Round:
-10 Push Ups
-10 Air Squats
-10 Jumping Air Squats
WOD:
5 Rounds
-12 Back Squats
-12 Lateral Burpees Over Barbell
Suggested Weight Men: 75-115# Women: 55-85#
Score: Total Time
Goal: 8-12 Minutes
COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 12 reps without putting the bar down. Breathe on the burpees. They don’t have to be ridiculously fast, just try to keep moving the whole time!
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest,
keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
-Lighter Weight
-Air Squat
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in – then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
-Regular Burpees
-No Push Up Lateral Burpees