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07 April 2021

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

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