Back Squat @50%
In 2 minutes,
1 Sec pause in the hole then 1 squat
2 Sec pause in the hole then 2 squats
3 Sec pause in the hole then 3 squats
4 Sec pause in the hole then 4 squats
5 Sec pause in the hole then 5 squats
In the next 2 minutes
do the same this as above but
with chest to deck push ups
= 1 set
do that 3 more times
16 minutes of work
WOD: Chipper – 12 min cap
- 70 Wall Balls (20/14)
- 50 ALT DB Snatch (50/35)
- 70 Butterfly Sit Ups (20/14)
Partition the exercises however you wish