STRENGTH:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
WOD:
3 Rounds:
Row 500 Meters
Run 400 Meters
40 Sits Ups/30 Sit Ups/ 20 Sit Ups
SWEATFEST:
24-21-18-15-12-9
DB Power Snatch (Does not need to be alternating)
Walking Lunges
Slam Balls
*22:00 TIME CAP