Today's WOD:
A. Three sets, not for time – slow and perfect:
10-15 Air Squats with Slingshot or Mini-Band Around Knees
Bird Dogs x 10 reps per side
B. Back Squat
*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-102%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-102%
*Set 6. x 1 rep @ 105+%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
C. Ten sets for max calories of:
60 seconds of Rowing
Rest 60 seconds
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