WOD Tue Sep 18, 2018

Part 1: Paused Back Squat 4×3

3 second pause at the bottom. Moderate weight. Focus on speed on the way up.

If squat form and/or mobility is an issue, omit the pause.

Then…

10 front squats
1 lap
10 front rack lunges (alternating r/l)
1 lap

5 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: kb goblet squats; kb lunges
Option 1+: 115/75 or more

Modify the run by rowing 150m instead of 1 lap.

Modify the front squats by doing back squats.