WOD Mon Mar 20, 2017

Part 1: Pause Front Squat 3-3-3

2-3 second pause at the bottom. Use light weight. Focus on speed and explosiveness.

You may also use this time to practice double unders, which are likely coming in 17.5.


9 burpees
12 situps
15 squats
36 double unders

AMRAP in 15 minutes

You must also bike 30 (men) / 25 (women) calories at some point during the WOD. The bike does not count toward your score.

Modify the DU by doing 50 single unders per round instead.