*Adjusted Regionals/Week of 5/13/13 Class Schedule Here

WOD:

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

Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up.

2) Pause Front Squat: 3-3-3-3

Rest 90 seconds between sets. Hold the bottom of each Squat for 3 seconds, then bounce and come back up.

3) “Grace”- AQAP:

30 Clean and Jerks 135/95

This can be any type of Clean and any type of Shoulder-to-Overhead

Extra Work:

4) Hip Extension: 3 x 30

Rest 90 seconds between sets.

5) Handstand Push-ups: 10 minutes EMOTM

Pick a rep count you can sustain for all 10 minutes.

For results post weights of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments