S/S/S:

Overhead Squats

5×3

Increase weight ea set

So begins the 5×3 part of the cycle.  With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

3 Rounds For Time:

15 pull ups

15 GHD sit ups

12 toes to bar

12 Hollow Rocks

If you can go unbroken per move, awesome. If not, plan out your break up of reps. The goal is to avoid failing out and then wasting more time trying to recover after hitting fail. Would rather you stop a rep or two shy of failure, shake out, and get back on the movement.

Scaling Options:

Pull ups- ring rows

GHD – ab mat sit up

T2B- K2E or laying T2B

Hollow rocks-hollow rocks w/bent knee or arms down

X-tra:

“Limber 11”

Video courtesy of DeFranco’s Gym.  Just in case you forgot the order…