primer to WOD1.deep squat progression 2.squat rocks- green band on rig and sit on band in squat position while rocking back and forth- ankle range of motion 3.banded assisted perfect stretch- green band on rig with one leg in band sideways from the rig-lunge and opposite leg goes back- hands or elbows on the floor

Skill 7/4/7 Front squats x 2 sets load to a heavy unbroken 7 reps, then load heavy for 4, and finally unload to the original weight for 7 unbroken

WOD 12:00 AMRAP 12 Back squats 135/95 from the ground Run 200m- fence and back