Tuesday 10/31/17 - Halloween

MAIN WOD
M-1: Back Squat
5-5-5, then accumulate 15 paused reps at -15%
*Build over the first three sets to a challenging but not quite maximal *Leave one good rep 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: AMRAP 20:
15 burpees
30-calorie bike or row
Extra Credit:
3 Sets For Quality:
10 Split Stance Kettlebell Press (5 left, then 5 right)
10 Single Arm Kettlebell Rows/side @ X331 Tempo
FITNESS
F-1: Back Squat
5-5-5, then accumulate 15 paused reps at -15%
*Build over the first three sets to a challenging but not quite maximal *Leave one good rep 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
F-2: AMRAP 20:
15 burpees
30-calorie bike or row
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