WOD:
1. Back Squat 3-3-3-3-3-3-3-3-3-3 @ 75% of 1RM – Rest 2min between sets
2a. Weighted Hip Extension 5-5-5-5-5 – Rest 1min.
2b. 5 sets max L hold on parallettes – Rest 1min.
Warmup:
500m Row
Then Warm-up sets of:
10 reps w/empty bar
5 reps @ 50% 1RM
3 reps @ 60% 1RM
Scales:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load