Strength: Pause Back Squats, 5 x 4, 50% of 1RM, every 2 minutes

  • 2 – 3 second pause in the hole
  • You may progressively add weight or choose to do a longer “Negative” per set.

WOD: 10 min AMRAP

  • 12  OH Lunge (95/65) – 1 for 1
  • 16  HRPUs
  • 20  KB Swings (70/50)
    • Need to set up 2 heats. One heat 5 minutes behind heat one to accommodate for the rowers later
    • Guys first heat

3 minute rest

  • Row 1000 meters for time

The Down Low:

  1. Check out my Blog:  Here
  2. Check out my Amazon Recommendations and Books: Here
  3. To learn more about the CrossFit Open: Here
  4. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  5. March 4, 2017: 3rd Annual Bowling Outing
  6. March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
  7. March 24, 2017: Friday Night Lights (80’s Theme)
  8. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin