August 30th, 2013

WOD

1. Not for time:

5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

5 ring rows

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of ring rows

1. Worked up to 195# x 5 front squats and 265# x 5 back squats (compared to 185 x 3 and 255 x 3 on August 23rd)