It’s 1:15am Germany time as I write this…

Today, we being a new squat cycle where we are working with percentages based off of your 1RM (front squat) that you set last week. If you missed it, guess what you get to do??

'G' stands for Germany...and GOLD MEDALS! — ‘G’ stands for Germany…and GOLD MEDALS!

A. Warm-Up:
Front/Back Squat explanation

B. MWOD:
Front Rack

C. Weightlifting WOD:
Front/Back Squat – 4 x 7/13 @ 65% 1RM
(Explanation: Complete 7 Front Squats @ 65% of 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ same weight. Do not rest while switching from Front to Back Squats. Take the rest between sets seriously.)

D. Post-WOD Recovery:
Foam Roll the Quads!