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October 4th – OK Be-my friend

Strength Back Squat 5 sets of 3 pause reps (50%-70% 1RM): 1st rep pause for 2 seconds in the bucket, 2nd rep pause for 1 second and third rep no pause. Increase in weight each set. Start at 55% for set one and increase each set by 5% of 1RM


20 KB swings (24/16)

16 Goblet squats (same)

12 KB Hang snatch (mod-dumbbell)(6 each arm, do not need to alt. each one but you may)

***Use one KB for entire WOD***

(Time Cap 16 minute)


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