WOD

Warmup

3 Sets for Quality:

  • 10 Ring Rows, pause at both ends, control eccentric
  • 20 Walking Lunges, control eccentric
  • Line to Line Forward Crawl

Strength: Front Squat

  • 2-2-2, then accumulate 15 paused reps at 20% of today’s heaviest.

Notes Build over the first three sets to a challenging but technically sound set, leaving one good rep in the tank. Paused reps are performed at 20% less than today’s heavy set of 2. Slow eccentric, full three count pause not at the bottom, but right at parallel. Have athletes count the pause off for each other.

TIMECAP: 25:00

Met-Con: Leaderboard ROW!

For Time:

  • 2k Row

Time Cap 12min