1/28/2020: Leggs for Days

Strength:

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

WOD:

3 ROUNDS

13 Back Squats CFC 1 (155/105) CFC 2 (115/75)*

350/300 Row

*Squat can come from ground or rack.

OPTIONAL COOL DOWN FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

SCALING REPS, LOADING, VOLUME… Strength -- Newer/deconditioned athletes can stay lighter focusing on form and good movement. Workout -- Newer/deconditioned athletes should scale the barbell weight if needed. The distance of the row can also be shortened.

MOVEMENT ADJUSTMENTS... Strength -- If an athlete is having issues squatting below/to parallel, they can perform Box Squats. Workout -- If there are not enough ergs for members, athletes can perform any monostructural movement working for 1:15-1:30 each round.