WOD-
Every 2:30 x 7 sets
3 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00 then,
5 Rounds for quality of
6 Back rack reverse lunges (Pick your own #)
6 Broad jump box jumps 24″(20″)*
*Coaches will explain these to the class
SPRINT-
Buy In: 1,000m Row
Then, 3 Rounds Of:
21 DB Deadlifts
15 DB Front Squats
9 DB Push Press
Buy Out: 1,000m Row
