Bring a friend week is this week! Bring a friend into class with you!
20 Glute Bridges
20 Hip Openers
-Then-
20 Air squats

500m row or ski
15 Empty Bar Pause Back squat
400m row or ski
10 Jump Squats with empty bar


Pause Back Squat
6-5-4-3-2-1
No tempo, but a full 1 second pause in the bottom is required. Start around 50% of your 1RM squat and add weight if mechanics are sound. Rest 2-4 minutes between sets.
*bring a friend scale reps and use light weight or no weight

WE WILL RUN TWO GROUPS FOR THE WOD EVERY CLASS
Take turns counting for each other
Wod
50 Bar facing burpees for time

*bring a friend wod variation- lower reps, step over the bar, or no bar at all.

Feel: Gas
Pacing: Send
Target Score: Sub-5 Minutes
Firebreather Score: Sub-2 Minutes (anyone?!)
Scaling
Burpees: A small reduction in volume (35 -45 reps) should only be used in the case of new or injured athletes.

Coach Focus: Athlete should be told to go out of the gate HOT and hang on for long as possible. For today’s workout we’d rather see athletes send it and fall apart then to play the workout “safe”. Safe =/= intensity in this instance.

Extra – reduce weight, all deadlifts should be touch and go
3 Rounds
5 Deadlifts 275/185lbs
15 Strict HSPU
5 Deadlifts 275/185lbs 50′ HS Walk