TUESDAY 10-17-17

WARM UP
2 Rounds
100 m run or 125 m Row
10 inchworm push up
10 Banded Squats
10 Each L/R Lateral banded step out
10 Scorpion
30 sec Calf Stretch or roll out w/ foam roller or barbell
30 sec couch stretch each leg

STRENGTH
Paused Back Squats
5 x 3 Reps @ 77% Of pausing back squat 1 RM
If you don’t know it.. option build up to a Single Heavy 1 Rm pausing BACKSQUAT then drop sets 77% for 2 Sets of 3 Reps
*1-2 second pause in the bottom of each rep!  Working on trying to build up that strength in the bottom!  Getting ready to max on Saturday!

WOD
3 Rounds for time
50 DU or 150 SU
10 Burpees over Barbell
*Barbell set w/plates off ground,

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