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Monday, September 9th


STRENGTH:

Pausing Back Squat

5 Sets of 2

*5 Second Pause in the Bottom

Set #1 - 65% of estimated 1RM Back Squat

Set #2 - 67%

Set #3 - 69%

Set #4 - 72%

Set #5 - 75%


WOD:

3 Rounds:

10 Power Snatches 95/65

12 Lateral Bar Hop Burpees


3 Rounds:

10 Pull Ups

12 Lateral Bar Hop Burpees



SWEATFEST:

In 3:00

Row 400m

Max Ring Rows


Rest 1 Min.


In 4:00

Row 400m

Max Burpees


Rest 1 Min.


In 5:00


Row 400m

Max Sit Ups


Cash Out:

1 min. Plank each side

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