Saturday 10/21/17 - Even Measure


MAIN WOD

M-1: Back Squat

5-5-5, 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 5. Slow eccentric, full three count pause not at the bottom, but right at parallel.

M-2: Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk

50-ft. broad jump

50-ft. lunge

L2: Assisted HSW or Lateral HSW against Wall

L1: Bear Crawl

Extra Credit:

Each for time, resting 1:1 between distances:

Run 200m–600m–1200m–600m–200m

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ashley@crossfitfargo.com
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