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160621 Tuesday’s WOD


Strength:  Pause Back Squats Every 2 minutes x 14 minutes

4 Pause Back [email protected]%-72.5% of 1RM (3 Second pause at bottom)

*Same weight across. Do not add weight each round. Keep at no heavier than 72.5%, even if it feels too light. Trust in the process.

Metcon:  10rft (CAP 25min)

1 Rope Climb
10 Wall Balls (20/14lb)
15 Sit Ups

Skills:  12min alternating Skill EMOM

Minute 1: 1-5 Muscle ups (if you can only do 1 MU then do 1, if you can do 5 MU then do 5)

Minute 2: 5-15 Handstand push-ups (Same as above)

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