WOD:

1a) Pause Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit.

1b) Pause Back Squat: 1 RepEMOTM x 5 sets

Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit.

1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece.

2) 5 rounds AQAP:

10 Ring Rows

20 Kettlebell Deadlifts 53/35

40 Single-unders

Extra Work:

3) Stiff Leg Deadlift: 3 sets of 10

Rest 90-120 seconds between sets. Weight is important but focus on positioning and stretch first and foremost.

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

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