Squat Wave – CFS

Jule & Liz

Warm-up
7 min AMRAP (for quality)
Row 250m/200m
5 Strict C2B Pull Ups
15 Air Squats

Level 2- 5 Strict Chin over Bar
Level 1 – Banded strict chin over bar; 10 air squats

Mobility
Quad Mash

WOD
1000m Row
20 Back Squats (185,125)
20 Chest to Bar Pull-ups

Rest 2 Minutes

1000m Row
20 Front Squats (155,105)
20 Chest to Bar Pull-ups

Rest 2 Minutes

1000m Row
20 Overhead Squats (135,95)
20 Chest to Bar Pull-ups

Level 3-155,105/135,95/115,80
Level 2- 135,95/115,75,95,65- Chin Over Bar
Level 1- 95,65/75,50/65,35- Chin Over Bar