Athletes,

Another day and another opportunity to put massive pressure on our quads and hamstrings. Squating is the most fundamental thing you can do. If you had to choose only one movement to do the rest of your life it should be squats. Squating has the ability to create more testosterone, blood flow and most importantly; good damn movement. Everything you do can be helped or hindered by hip function.

So, enjoy your squats and think the CF gods for this opportunity to improve your hip function!

Jared – ACF

A. Warmup

B. SWOD
Box Back Squat
5@60%, 5@ 65%, 5@70% 5@75%
3×3@ 80%

C. WOD
Descending Ladder Starting at 10
Box Jumps 24/20
Candlesticks

Competitor
Box Jumpovers 24/20
Kick Ups