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