Thursday 10/19/17 - Seeing 20/20


MAIN WOD

M-1: Front Squat

3-3-3, then accumulate 15 paused reps at -15%

Notes: Build over the first three sets to a challenging but technically sound set, leaving two good reps in the tank. Paused reps are performed at 15% less than today's heavy set of 3. Slow eccentric, full three count pause not at the bottom, but right at parallel.

M-2: 3 Rounds For Time:

20 Overhead Squats, 115#/75#

20 Bar Facing Burpees

L2: 95/65#

L1: 65/45#, Scale Reps as needed

Extra Credit:

Row 6 Sets:

3:00 @ 6-7 (22-26 Strokes/Minute)

2:00 @ 7-8 (24-28 Strokes/Minute)

1:00 @ 8-9 (26-30 Strokes/Minute)

FITNESS CLASS

F-1: Front Squat 3-3-3-3-3-3-3

F-2: 3 Rounds for time: 100’ Single Arm Overhead Lunge or Standard Lunge

15 Burpees

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