MONDAY, DECEMBER 3 2018

The skill for today is going to take our traditional back squat, and sloooow things down. We are taking a three second pause at the bottom of the squat to build strength and comfort in that position. The weight won't be very heavy, but the strength gains will be made.

SKILL

  • Tempo Back Squats 5 x 5

E2M with 3 second pause

WOD

"Freedom Juice" AMRAP3

  • 21 KB Squat (light)

  • 21 Burpees

  • Max Cal Row

-Rest 3 min-

  • 18 KB Squat (heavier)

  • 18 Burpees

  • Max Cal Row

- Rest 3 min-

  • 15 KB Squat (heavier)

  • 15 Burpees

  • Max Cal Row

-Rest 3 min-

  • 12 KB Squat (heaviest)

  • 12 burpee

  • Max Cal Row