Wednesday 8/12/15



1) Overhead Squat (3×3 ascending )

@ warm-up weights for Front Squat set

2) Paused Front Squat (5×3 same wt or ascending (3/2/x/1))

Tempo = 32X1 [3 count down, 2 count hold, explode up, 1 count reset]

Increase starting/ending weights from last week. (If this is your first week on this lift, start at ~50% of Front Squat 1RM)


3 Rounds:

AMRAP in 3 minutes of:

200m Run

8 Thrusters (95/65)

Lateral Jump Burpees in remaining time

*Rest 1 minute between rounds*

Score is # of burpees completed – record each round

Categories: WOD

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