Strength:  Back Squat

   Build to 5 rep set (3 second descent)

WOD:

   AMRAP 12

      7 DB front squats (50/35)

      7 box jumps (24/20)

*3 burpees every minute, starting at 0:00

PureFit:

Strength:  Goblet Squat:  Build to a 5 rep set (3 sec descent)

WOD:

AMRAP  x 12

7 Goblet Squats

7 Box Step Ups

*3 burpees every minute, starting at 0:00

MWOD: Pre-WOD: Squat Prep - Place medium to thick band on rack about hip height. Place band high in the hip. Place banded leg in front of free leg. Fold forward at hips keeping belly and back straight.  Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Repeat. Play around with free leg to fully warm up hip and quads for squats.  Place free leg next to, slightly behind and directly behind banded leg while bending/straightening banded knee. Do 30 reps total in varying positions on each side.

Post-WOD: Couch stretch.  Vary position to change the stretch along the quad. Lean forward for higher stretch.  Sit up to place more stretch on lower quad.  Concentrate on areas of tightness.  Spend a minimum of 2 minutes on each side.