WOD: Friday 250425

Best way to end the week, Back Squats.

• Coaching Brief & Class Overview

Today’s session focuses on building heavy squat strength through a back squat EMOM, followed by a midline and stamina-focused conditioning piece. Athletes will need to manage pacing, bracing, and recovery to maximize performance across both parts. This workout is very much so meant to feel like an accessory conditioning / midline piece and the Back Squats are the focus today.

strength: back squat

Every 1 min for 10 mins, 1 Back Squat.

@ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+

metcon: "Existential Burden"

15:00 EMOM

Minute 1: 50 Double Unders

Minute 2: 12 Up Downs

Minute 3: 15 GHD Sit-Ups

Minute 4: Max Forearm Plank

Minute 5: Rest

Accessories:

4 rounds for quality of:

Farmer Carry, pick load, 100 ft

Sandbag Carry, pick load, 100 ft

Sled Push, pick load, 100 ft