5×5 Back Squats
Rest 5-8 Min.
10 Box Jumps
10 Pull Ups
ME on the front end of Back Squats. Warm up, load up, hit your working weight and go. Rest appropriately in between sets, don’t rush it. Get down low in your squats. It does not count if you are not parallel or below! Focus on a clean, solid squat. Break at the hips and pull yourself down and then drive back up.
After a few minutes of rest, move onto the MetCon portion of the WOD. Yes, I know your legs will be shaking and fried – this is CrossFit not Curves, so suck it up, buttercup! Burpees are chest and thighs to deck and a jump at the top. You miss this, it doesn’t count. Box jumps must have a full hip extension at some point in the movement, so make sure you get full extension. Pull ups are anyway you can pull your carcass up to chin height of the bar. If you are really cool, you can go chest to bar.
Here are some pix from todays WOD. Everyone put out some SERIOUS effort to get through the deceptive “Cup o’ Coffee” WOD (ask me and I’ll tell you why I named it that). More pix are in the gallery, which is being updated pretty much daily.