Warm up: Coach’s Choice
Strength/Skill: Paused Back Squat
4 x 3
Stimulus/Focus: Use 75% of your current 1 RM for all sets. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock.
WOD: Six 3-Minute Rounds
20 Kettlebell Goblet Squats (1.5/1)(1/25#)
10 Burpee Box Jump Overs (24/20)
*Masters can step up. Everyone must step down.
Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to rest as you can before repeating. You will have how much time is left in the three-minute round to rest. The faster you work, the more time you have to rest.
Cool Down: 4 Rounds
100 Meter Farmers Carry
100 Meter Run