WOD:

1) Pause Back Squat: 3-3-3-3-3-3-3

Pause Back Squat should be a quick decent, a 3 second hold in the bottom, and then a bounce to come back up. Rest 90 seconds between sets. Build up to a heavy set of 3.

http://www.youtube.com/watch?v=494hqqAnkHI

2) 10 minute AMRAP:

10 Deadlifts 225/155

200m Run

Extra Work:

3) Barbell Box Step-ups: 3 x 8/side

Rest 90 seconds between sets. Heavy as possible. Focus on driving with one leg.

4) GHD Sit-ups: 3 x 25

Rest 90 seconds between sets.

For results post weights of each set of Squats and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

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