Wednesday's WOD

Warm-up:
100 Double Unders (or 500 single skips)

Tech:
Three rounds of Max Ring Dips.  Score is total of all three rounds 

Workout:
"Widowmakers"
Low bar back-squat 20 rep max

Complete a few warm-up sets (12, 5 and 5 reps) and add 10-20 lbs to your last Widowmaker weight (or start with 60-65% of your 1 rep max if it's your first time trying these) and attempt to do 20 reps without racking it.  Breathing is the key, so make sure to breath deeply prior to the descent and exhale  near the top of your squat on the way back up.  Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel a little dizzy, and again every 1-3 reps. 

The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter. 

Tuesday's WOD

Warm-up:
Tree Brewing Beer Run (800m)

Tech:
Front Squats; 12,5,5,5,5,5 

Workout:
30 Bodyweight Front Squats
1000m Row
20 Bodyweight Front Squats
500m Row
10 Bodyweight Front Squats