Tuesday 270617

Paused Back Squat: 5-5-5-5-5

The pause is a full three count in the bottom. Do not relax/sag into the bottom position, but maintain tension on the quads and pressure on the mid-foot.


For Time: 
Row 1000m
50 Thrusters, 45/35# 
30 Pullups 

TIMECAP: 10:00
GEAR: 3 

Extra Work: Handstand Pushup/Rope Climb

AMRAP 15: 
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15' Ascent, challenging variation