WOD:

Pause Back Squats: 8×2

Warm-up accordingly and then use 75% of your 1RM for all 8 sets. Rest no more than 60 seconds between sets. For these you will descend to the bottom of the squat, hold for 5 seconds, then bounce off your calves and drive back up to the top.


12 minute AMRAP:
10 Toes-to-bar
100m Sprint
10 Box Jumps 24/18
100m Sprint

For results post weight used for Back Squats, and rounds plus reps for the Met-con along with any scaling used.


Post results/thoughts to comments

Nice work on the Back Squats today guys. We haven’t done these in a few weeks, but you all picked back up where you left off on them. That was a burner of a met-con, move, move, move, way to keep pushing the pace. Hope to see lots of you in tomorrow for something a little different. Cheers.

Brendan driving out of a squat
Runnin’
Our evening On-ramp group…make sure you say high when they join classes next week
– Jade