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:
- Check out my Blog: Here
- Check out my Amazon Recommendations and Books: Here
- To learn more about the CrossFit Open: Here
- Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
- March 4, 2017: 3rd Annual Bowling Outing
- March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
- March 24, 2017: Friday Night Lights (80’s Theme)
- 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
