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Monday WOD

CrossFit PTC – WOD

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Paused Back Squat (7×3 pause back squat)

3 sec pause at bottom
Work up to a heavy set of 3 pause back squat, with a 3 second pause in the bottom of the squat. Do not bounce out of the bottom. Squeeze your glutes and explode.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Run two heats if needed for a big class. Use a weight on thrusters that allows for them to be close to unbroken. INTENSITY is the goal here. 3-8 minutes should be the time frame.

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