5.20.13 "Blast off"

SWOD:

Back Squat - 1x5@60%, 1x4@70%, 2x3@80%

Good Mornings - 4x8

Lunges - 1x5@45%, 1x4@55%, 2x3@65% of your 1RM Back Squat

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey

WOD:

16 min AMRAP 

10 2count Renegade Rows

10 Shuffle to touch and jump

-the doll