WOD Mon Aug 7, 2017

Part 1: Pause Back Squat 3×3

3 second pause at the bottom. Strive for perfect form.

If mobility is an issue, reduce the weight AND the range of motion, as necessary.

Then…

In 5 minutes, perform:

30/25 calorie row (30 men / 25 women)
20 front squats
AMRAP burpees over the bar

Rest 5 minutes

In 5 minutes, perform:

30/25 calorie row
20 burpees over the bar
AMRAP front squats (cap of 35)

Your score is the total AMRAP reps

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

Then (optional)…

15 calorie bike
10 pullups
25 kb swings
10 pullups
15 cal bike

In that order.