*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Class:

1) Pause Back Squat: 3 sets of 3

Warm-up as needed. Ret 90 seconds between sets. Work as heavy as possible. Pause for 3 seconds in the bottom of each squat.

2) Pause Front Squat: 3 sets of 3

Warm-up as needed. Rest 90 seconds between sets. Work as heavy as possible. Pause for 3 seconds in the bottom of each squat.

3) AQAP:

800m Run

40 Wall Balls 20/14

30 Toes-to-bar

20 Shoulder-to-Overhead 135/95

100 Double-unders

Extra Work:

4) Pistol Squats: 10 minutes Practice

Work on any facet/style of Pistol Squats.

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments