Big shout out to Coach Ed who is now running Iceman CrossFit up in Eielson AFB, Alaska.  Look forward to seeing great things up there!

S/S/S:

Back Squats

5×5

Increase weight ea set

This starts out new cycle of movements.  Remember, your goal is to increase weight every set and successfully get all reps.  Do not sacrifice form for weight.  At the same time, don’t sandbag.

WOD:

5 Rounds:

10 Pistols

10 Pullups

Scaling Options:

Pistols – Banded or arm assist or 3x air squats

Pull-ups – Ring rows

X-tra:

3X12 Superset of:

Glute Ham Raise

GHD Sit Up

Video courtesy of Rogue Fitness.  Most everyone is familiar with how to do a GHD sit up, but in case you are not familiar with the Glute Ham Raise, here it is.

Super Squat Hip Sequence – go through twice

Video courtesy of Mobility WOD.  You’re going to see this during the warm up today, but want you to do afterwards as well.