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  • Writer's pictureJohn Fadel

Saturday WOD

Back Squat

Warm up:

:30sec Bottom of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

Build To 60%

On the 2:30 x 6 Sets:

6 Back Squats* @ 60%

*5 Second Negative Each Rep

"Fadel House for 2"

Partners can work at the same time. Split the reps however. Must finish one movement before going on to the next.


6 Rounds: (Split the work however) DB 50/35#

16 DB Walking Lunges

16 DB Hang Clean and Press

16 Burpee Box jumps

Directly Into...

Max Calories: you go I go. break this up however you want it's an all out sprint.


Finish 6 rounds for time. Then go immediately onto the bike and accumulate as many calories as possible with the time remaining.

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