WOD Wed Feb 13

Strength

Tempo Back Squat
5 Sets of 2 (Building on Last Week, up to 75%)

7 Second Negative, 3 Second Pause in Bottom

Work

"Sole Cycle"
3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

CompTrain

Body Armor
5x5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts

"Sole Cycle"
3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Join class for squats