WOD:

1) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets

Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit.

2) Back Rack Barbell Lunges: 10/side Every 3:00 x 3 sets

Reference 1/8/18 for loading. Build as heavy as deemed fit. Alternate legs each repetition.

3) 9 minute AMRAP:

3 D-Ball Deadlifts 70/50

3 D-Ball Bear Squats 70/50

3 D-Ball Over the Shoulder 70/50

50 Heavy Rope Single-unders

Extra Work:

4) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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