Wednesday 3/23/16

Strength: Pause Back Squat – 2 second pause in bottom position

5@50%, 5@65%, 3@70, 3 x 3 Pause squat AHAP

WOD: Partner Jackie – divide reps any way you choose, 25 min cap

2,000m row

100 thrusters (45lbs)*

60 pull ups

*you must lower the bar gently to the ground, if you slam the bar down your thruster reps are reset to ZERO!