Skill: 3 Second Pause Back Squat 5x2 80-85% of 1RM Back Squat
Newbies do 5x2 Back Squat w/out a pause at a moderate weight
WOD:
5 HSPU
10 KB Swings
5 minute AMRAP
2 minute rest
5 Box Jumps
10 Ball Slams 20#/14#
5 minute AMRAP
Score: back squat weight/total rounds + reps of both AMRAPs
Newbies do 5x2 Back Squat w/out a pause at a moderate weight
WOD:
5 HSPU
10 KB Swings
5 minute AMRAP
2 minute rest
5 Box Jumps
10 Ball Slams 20#/14#
5 minute AMRAP
Score: back squat weight/total rounds + reps of both AMRAPs
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