S/S/S:

Back Squat

5X5

Increase Weight Ea Set

Video courtesy of CrossFit HQ.  So, the Squatting movement of this cycle will be good ol’ Back Squats.  Looking for more of an Olympic Lifting Back Squat (set up no lower than the bottom of traps, keep torso upright as possible) than a powerlifting squat.

WOD:

EMOM for 15 Min:

1st Min – 100M Run –  AMRAP Double Unders

2nd Min – 125M Row – AMRAP Double Unders

3rd Min – AMRAP Double Unders

Score = total DUs

So, think of the run and row as cash-ins for each of their associated minutes.  Goal today is lots of Double unders.  For the athletes who do not have double unders, today they will attempt DUs each minute.  No single unders.

Scaling Options:

No Scale – if you don’t have DUs yet, this will be a lot of practice time

Cool Down:

Heel cord mash on bar – 1 min per side

Couch stretch 2 min per side

Leg bleeds – 2 min