This is the first week of our back squat build. Let’s set the tone with a really deliberate 4 second negative. This is a lot of time under tension. Let’s honor that.

Also, the banded good mornings in Part A should be done in the following manner: One side is tied around the rig. Put the other side around your waist and walk out until you feel tension pulling you back. Now do ten good mornings making sure the first movement sends your hips back. Squeeze those glutes as you extend back up.

Part A

3 Rounds

12/9 Cal Assault Bike

10 Banded Good mornings

12 Wall Balls

Part B

Back Squat


4 Sets of 6

Part C

4 Rounds For Time

500 Meter Row

10 Box Jumps 30″/24″

15 Push Press 95/65

Performance: 24″/20″

Fitness: 75/55, 20″/12″

*The box jumps in today’s wod should be an effort. Concentrate on every rep.