CF Class WOD: Strength: 3 Second Pause Front Squat 3×5
3 Rounds for time: 400m run 12 BW Deadlifts 21 Burpees
KB Class WOD: Strength:
3 Second Pause Kettlebell Goblet Squat: 3×5Coaching Point: The Pause Squat – This is any squat variation (e.g. back, front, overhead) in which the athlete pauses for a set amount of time in the bottom before recovering. Typical pause time is 3 seconds to try to kill all stored energy. The attempt should be made to accelerate maximally from the bottom from a dead stop.
1/1 Turkish get up 35/25 200m run 2/2 TGU 200m run 3/3 TGU 200m run 2/2 TGU 200m run 1/1 TGU[gallery ids="37891,37892,37893,37894,37895,37896,37897,37898,37899,37900,37901,37902,37903,37904,37905,37906,37907,37908,37909,37910,37911,37912,37913,37914,37915,37916,37928"]]]>