WOD:
Back Squat 1-1-1-1-1-1-1 reps
-then-
Finisher: Max effort 500m row
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SCALES:
Gold
No Scale
Silver
3-3-3-3-3-3-3
Bronze
3-3-3-3-3-3-3
WARMUP:
Run 400m
10 reps w/empty bar
5 reps @ 50% 1RM
3 reps @ 65% 1RM
3 reps @ 75% 1RM
MOBILITY OR SKILL WORK:
Squat Therapy 5-5-5