STRENGTH:
Back Squat
5 Rep Max
Back Squat *Take 15 minutes to establish.
WOD:
“Guantanamo Bay”
21-15-9
21 Back Squats (95/65)
100m Run
25 DUs (:45 Attempts)
15 Back Squats (135/95)
200m Run
50 DUs (:60 Attempts)
9 Back Squats (185/135)
400m Run
100 DUs (2:00 Attempts)
*Back Squats coming from the ground. Athletes must change their own weight but may do it at any time in the workout. 100m run = first telephone pole after the corner of the building.
**ACCESSORY WORK**
1 Mile Run
Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHESTER AVENUE ATLANTA, GA 30316