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Monday 5/16 WoD


Monday 5/16 WoD

Strength: 15 minutes
High Pause Back Squat 3×2 @ 5RM Load

*NOTES: If the athlete missed high pause back squats (on 5/5), use a weight just heavy enough to slow down a bit on the second rep.


Conditioning/Sport: 18 minute TIME CAP

For Time:
7-6-5-4-3-2-1 Front Squat, 205#/135#
Alternated With
21-18-15-12-9-6-3 Toes-to-Bar



Extra Work:

– Romanian Deadlift 4×10

– Build to a weight the athlete can perform with good mechanics for all four sets.
– Athlete should go as low as necessary for a good stretch in the hamstrings while keeping the knees slightly soft and back flat.