STRENGTH:
Back Squat 10×1
Every Minute for 10 Minutes
1 Tempo Pause Back Squat @ 60%+ 1RM
Athletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fast
WOD:
“Cream Puff War”
For Time
60 Wallballs 20/14
24/20 Echo Bike
30 Pull Ups
45 Wallballs 20/14lbs
24/20 Echo Bike
20 Pull Ups
30 Wallballs 20/14lbs
24/20 Echo Bike
10 Pull Ups
Machine Modifications:
Row: 30/24 calories