WOD Mon Mar 25

Strength

Pausing Back Squat
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.

Work

"Run and Gun"
3 Rounds:
500m Row / 1200m Bike
30 Wallballs (20/14)
500m Row / 1200m Bike
30 DB Hang Clean and Jerks (50/35)

CompTrain

Hang Squat Snatch Triples
Every 2.5 Min x 8 building

Run & Gun

Back Squats w/class