Thursday 10/26/17 - Pause with a Clause

Box Briefs:

Save the Date for The CFF Holiday Party on January 20th, 2018 at Delta Hotels. Theme: Black, White, Champagne and Shine. More details on the dinner and entertainment to come!

MAIN WOD

M-1: Front Squat

30 Paused Reps @ 90% of last week's top set of 3

Note: 3 second essentric, 3 second pause at bottom

M-2: 4 Rounds For Time:

15 Box Jumps, 24/20

10 Deadlifts, 185#/125#

5 Front Squats, 185#/125#

L2: 135/95#

L1: Step ups, 95/65#

Extra Credit:

Assault bike 6x2000m @ 7

1:00 rest between sets

FITNESS

F-1: Pause Front Squat

3-3-3-3-3-3

F-2: 4 Rounds For Time:

15 Box Jumps or step ups

10 Deadlifts

5 Front Squats