WOD:

1) Pause Front Squat: 2 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat.

2) Front Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit.

3) 9 minute AMRAP:

15 Ring Rows

10 D-Ball Over the Shoulder 70/50

5 D-Ball Bear Hug Squat 70/50

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE