Wednesday

Mobility or bust!!! 

Pause Squats 

Same weight across 5 sets of 2 with 3 second hold @60-70%

4 Rounds: 

7 Deadlift 275/185

10 m bear crawl

10 m backward bear crawl

7 Wall Balls 

*We will be starting a squat cycle next week that will be Monday's and Wednesday's. The squat cycle will not be ran in the competitor's class

Competitor's Class WOD

1. Metcon
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU

For those following the competitor's programming religiously: 

2.  Snatch Technique
EMOMx5: 5 TnG Snatches

For those that come to the 5:30pm class when it's convenient: 

Pause Squats 

Same weight across 5 sets of 2 with 3 second hold @60-70%