Strength


Pause Squat
*3 Second Pause in bottom
3 x 5 Working Up to 60-70%
3 x 5 @ 60-70%

 

WOD


20 Min AMRAP of...
15 Box Jump Overs 24/20
30 Cal Row
10 Back Squats 95/65
R2 115/75 - R3 135/95 - R4 155/110 - R5 165/115 R7+ Men add #10 / Women add #5

* Add Weight to BS after each round

 

Mod Key

P: 16/12, 75/55 (add #10/5 every 3 rounds)
RX: As Prescribed
C: 135/95 - 155/110 - 175/120 - 185/130 R5+ Men add #10 / Women add #5

 

Extra Conditioning


30 Man Makers
DB Row, Push Up, DB Row, Squat Clean Thruster

 

Mobility


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Glutes and Calves
Half Pigeon

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