Warm-up: Coach’s Choice
Strength/Skill: Pause Back Squat (3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock. Pause for 2 seconds in the bottom of each squat.
WOD: 7 Minute AMRAP
10 Back Squats (95/65)
5 Pull Ups
*RX+: 155/105; Chest to Bar Pull Ups
Teen/Masters RX: 115/75
Teen/Masters RX+: 155/105; C2B
Stimulus/Focus: Short and not-so-sweet! Aim to do all work unbroken. Take short breaks between each set to allow you the ability to do this. Push hard. It is only 7 minutes!
Cool Down: ROMWOD