A lot of people SMS't me a day after the WOD telling me they are 'feeling' their legs and sitting down is a challenge ;)) Therefore I would like to share this workout with all of you. DONT SKIP LEG DAY!!
WARM UP: 1000 meter Row / Row challenge: try to row exactly 100 meter or burpee penalty x5 / Bring Sally UP & DOWN Back Squat with a 20/15kg bar.
SKILL: All Squat movements from the workout
WOD: THE SQUAT - For Time: 50 Back SQ (70/50kg) / 40 Front SQ (60/40kg) / 30 Overhead SQ (50/30kg) / 20 Air SQ. Time cap: 25 min
COOL DOWN: Yoga stretches
NOTES: Try to stay under 20 min for this workout. Split the sets in 5 to 10 reps. Know your numbers on the squat!