SWOD:
Back Squat- Pause Squat
3X5
3X3
with a 3 sec pause at the bottom
Start at %50 of 1RM add weight as needed
WOD:
Run 400
3 Rounds
8 Power Cleans 135/95
8 Front Rack Lunges 135/95
8 Alt. Pistols
-then-
Run 400
SWOD:
Back Squat- Pause Squat
3X5
3X3
with a 3 sec pause at the bottom
Start at %50 of 1RM add weight as needed
WOD:
Run 400
3 Rounds
8 Power Cleans 135/95
8 Front Rack Lunges 135/95
8 Alt. Pistols
-then-
Run 400
