Today is a very short workout which means lots of intensity which means you had better be really warmed up well before you even start the back squats. These short "FRAN" like workouts require you to be ready to give 100% right from the 3..2..1..go, there is no time to ease into it and build, it is all out as hard as you can go right from the start. If you blow up and crash because you went too hard, that is not a bad thing, it means that you found your limit...and next time out the limit will be a little higher. The only way to truly succeed at anything is to fail...fail...fail... So leave nothing in the tank don't worry what is happening around you just focus on moving as perfectly and as quickly as you can. When you feel like you can do another rep....do 3 more. SUCK IT UP...BUTTERCUP!!
And to reiterate.......FOCUS ON A GOOD WARM UP!!!
BUY IN : STRENGTH - BACK SQUAT
4 reps on the minute every minute for 6 minutes @ 80 % 1 REP MAX
WOD
Thrusters 95/65 lbs
Sumo Deadlift HighPulls 95/65 lbs
Reps of 21-15-9
CASH OUT : 10 Skin the Cats on the rings
Followed by some shoulder and hip mobilty a time allows.
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