CrossFit PTC – WOD
Paused Back Squat (Take 5 sets of 5 to work to heavy set of 5)
3 sec pause at bottom
Take 5 working sets to work up to a heavy set of 5 puase back squat for the day.
Pause right at parallel. After the 3 second pause, do not “bounce” out of the bottom. Squeeze your glutes and stand straight up.
After each working set, complete 20 sit ups as fast as possible.
Metcon (Calories)
Festivus Games Workout 2
Complete 2 x 2:00 rounds of:
20 Wall balls 20/14#
Max calorie row in remaining time
**Score is total calories rowed, no rest between rounds.
**Workout is 4 minutes total.
***Run this workout in 2 heats and count for each other!
Scaled/ Masters 45+ =14/10# ball
