Heavy Squats = Strong Legs

Is the Watt bike worth it?

Today's WOD:

Back Squat 5RM
  
  
Three attempts for each movement.
  
Followed by:
  
6 Sit-ups (Straight leg)
3 Box Jumps 30/24"
  
5 Minute AMRAP

Warm-up:

  1. Row 2 minutes
  2. Squat Stretch
  3. Reverse Hyper x15
  4. Back Squat  w/Bar x10
  5. Back Squat w/50% x5
  6. Back Squat w/70% x3
  7. Back Squat w/90% x2

MOD:

Back Squat
GHD Sit-up

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Standard 275 295 315  9

Steven L. 225 235 8+2bj scaled

Bamf 205 215 225  10

Ronbo 285 305 325  8 scaled

Rick B. 225 245 255  9

Special k. 195 205 215  

Miles (traveler) 305 345 365  16

Jill R. 55 55 55  6 scaled

John R. 245 practice  10

Jorge 255 275 275  7

Harold R. practice 9+1su

Vicki O. 105 115 125  8 scaled

Andrew S. 155 155 155 9+1bj

Sarge 115 125 125  10 scaled

Tink 65 70   10 scaled

Kim Possible 65 75 85  9+6su

Carnivore 265 285 295  

Bug 140 140 145 13+5su

Tiger 145 150 160  14

Rich 245 245 245  17+1bj

Lewis 135 135 135  10

Joker 215 335 355 10+2bj

Sandy 135 135 145  10 scaled

Megan 105 105 105  12 scaled

Jeannette 85 85 85 6 scaled

Cornbread 295 295 275 9+6su

Bigfoot subbed

Merrick 165 165 170  12

Professor 205 225 245  16+3su

Reynold 145 165 175(pr) 12+6su

Megan M. practice  10 scaled

Grizz 275(pr)  7

Danielle G. practice  10 scaled

Mike J. 275 295 305  11+3su

Sweet Tea 140 145 160  11+2bj

Logan 245 245 245  11+6su

Will J. 245(0) 245(0) 245(0)  12

Slash 75 85 95  9+1bj scaled

Flex 225 245 255  9+6su

Amish 275 295 315 14+1su

Daniel T. 185 195 205  9+2bj

Chris W. 165 165 165  12+1su

Jimbo 185 195 205  14+1bj

Chyrssi 115 125 135 10+5su

Stephen 205 225  10+2su

Captain 145 145 155 9+2bj

Andy 225 235 255(pr)  14

Susie Burpee 95 95 100  11+6su scaled

? 85 95 105  10+6su scaled

? 205 225 225  11

Bridget 85 95 105  11+6su

Casey 155 155 165  12

Mo 115 125 130  13 scaled

Natalie 115 115 125  11+2su

Rachit 185 210 210  12+5su

Carlos 285 300 300  14

Mike D. 205 225 255 8+6su

Jeff P. 205 225 255 10+1bj

Mike C. 115 135 165  12+1su

AJ 275 285  12+2bj

Super G. 155 175 185  16+1bj

Fuma 265 275 285  10+6su

Samantha P. 65 95 105 12+4su scaled

JuJu 65 65 65  8+1bj scaled

Susan S. 75 85 95  11+4su scaled

Justin B. 225 235 245 13 +4su

Corey B. 225 235 245(0)  11

Linsey 95 100 105 11+6su

Alex B. practice 10+1u

Lacey 105 100 105(0) 12+6su

Matt K 145 155 165 11

Robert 225 225 235  11+6su

Chris 145 150 155   13

Carrie 105 115 135  12+1bj

Paul 225 255 265  11+6su

Ana 115 125 145(0) 10+5su scaled

Elizabeth W.  95 105 115  10+1bj scaled

Andres 115 115 125  8+3su scaled

Jeff F. 195 205   11+2bj

Justin S. 135 185 205  15 

Geoff 225 245(0)  12+5su