Strength:
High bar back squat
3×5 @85% of regular Back Squat 1RM
*Rest 3:30 between sets*
Video courtesy of CrossFit Craic. Big difference between a low bar and a high bar back squat is with high bar, you really focus on keeping your torso as upright as you can, similar to a front squat. Obviously, this will take the stress away from the posterior chain, putting more emphasis on the quads. So why would we do this? Simple, the technique transfers over to lifts such as front squats, thrusters, full squat cleans. We are helping strengthen those positions while still getting your body control better for squats.
Post weight used to comments/www.logwod.com
WOD:
For Time (With Empty bar):
50 back squats
25 hang squat snatch
25 hang squat cleans
25 Strict Presses, NO push
25 Bent over rows
Post time to comments/www.logwod.com
Cash Out:
400M Sprint
A few folks that know a little something about running. Way to work, Brooke, Vashon, Kyle, Steve, Tammy, and Angie!
CrossFit Team Offutt Tactical Fitness 
Knee was acting up, so could only use 225#
7:06 on the metcon. Ladies and Gentlemen, watch out for Thatcher. Dude’s a beast! Way to pull ahead of me at the end there man!
Lot’s of good work this morning. Thanks Coach Ben for helping explain the importance of skill transfer. The things we do in one movement, like high bar back squats, can translate to better position strength in more complex moves (front squat, OHS, snatch, wall balls, ect…).
Always be improving folks!