Warm up:
400m Run
High Knees/Butt Kickers
20 Alternating Lunges
20 Push-ups
20 Squats
Strength:
Pause Squats 5 sets of 5 @ 65% of 1RM Back Squat-Pause for 3 seconds at the bottom
Metcon:
For time:
1000 m Row
50 Thrusters, 45/35 lbs
30 Pull-ups
Warm up:
400m Run
High Knees/Butt Kickers
20 Alternating Lunges
20 Push-ups
20 Squats
Strength:
Pause Squats 5 sets of 5 @ 65% of 1RM Back Squat-Pause for 3 seconds at the bottom
Metcon:
For time:
1000 m Row
50 Thrusters, 45/35 lbs
30 Pull-ups
Shogun CrossFit 