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
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