Performance: Back Squat 5 x 5 reps @ 75%
WOD: Every 3 minutes for 4 rounds
Run 400m then in remaining time complete
max Back Squat @ 70% above
rest 1 min
score = total squats
Fitness: Front Squat build to heavy 5 rep
WOD: Every 3 minutes for 4 rounds
Run 400m then in remaining time complete
Max Front Squat @ 70% above
rest 1 min
score = total squats