WOD #1
Level 1 & 2
Back Squat – Warm-up set of 10-15 reps, then 8-5-3-5-8
Basics
Work on back squat technique and form with light to moderate weight. Do 3-4 sets of 5-8 reps. If you are not able to go past parallel AND keep your weight on your heals while keeping your chest high and your back straight, then do box squats with a PVC in order to really engage that posterior chain and getting comfortable going past parallel.

WOD #2
“The Karen and Annie conspiracy”
25 minute time cap

Level 2
50-40-30-20-10 reps of the following for time:

• Wall Balls 20#/14# @ 10’/9′
• Double-Unders
• Sit-ups

Level 1
40-30-20-10 reps of the following for time:

• Wall Balls 20#/14# @ 10’/8′
• Double-Unders (Singles x 4)
• Sit-ups

Basics
40-30-20 reps of the following for time:

• Wall Balls 14#/10# @ 10’/8′
• Double-Unders (Singles x 4)
• Sit-ups

The FTX CrossFit team at the Chicago Down & Dirty