410 W Geer St, Durham, NC 27701 (919) 907-1233

Heavy Squatting

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WOD for Friday 101411Click Here For Today’s Schedule
Back Squat
2-2-2-2
–Rest–
3 Rounds For Time:
7 Muscle Ups
14 Thrusters (95/65)
21 Burpees

Post Back Squat Loads and Workout Time to Comments
For the strength segment perform 4 sets of 2 rep Back Squats.  Check out the video below from Mark Rippetoe discussing hip drive.

For the conditioning workout, scale Muscle Ups to progressions as necessary.  Thrusters should be taken from the ground, not a rack.

OPEN GYM tonight from 7-7:45pm!  Make up a missed WOD or work on your lifts!

Upcoming Bootcamps Beginning NEXT MONDAY!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Mark Rippetoe on Back Squat Hip Drive!

One Comment
  1. Brandon Reply
    Stew and Griff- You guys were right... Somehow two pullups and two dips per muscle up turned into four of each. Mid-wod math is questionable at best.

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