2020-12-01 WOD


Squat day. Back squat sets of 7, 5, and 3. The goal is to increase loading on each set without changing form. We’ll be looking to find a challenging weight at each rep interval. Since we only have 2 sets at each rep count, we’ll need to make sure we load appropriately during warmup and start our first set at a heavy 7.



  • 3 min plate squat

  • Spiderman x 5 each

  • Monster walk x 2

  • 3 Position squats x 10


  • 10 reps @ empty bar

  • 10 min to warm up to starting weight


Back Squats



Couch stretch

Adductor stretch

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