Monday WOD

Back Squat
Start at the bar, work in increments of 20lb for men, and 10 lb for women. Do sets of 5 all the way up until you think form would be lost on the next set. Do 3 sets of 5 at this weight.

Remember, to get full range of motion (ROM) from the squat, you must go past the traditional thighs parallel to the floor...the crease of your hips should be lower than the top of your knee. This ensures you are engaging your hamstrings, and everything else in this exercise. You should be tired from head to toe when this squat exercise is done properly.

Max set of pullups. Max set of dips.