Tempo Back Squat

5 Sets of 2 reps

3 Second Pause in Bottom


Skill Conditioning

4 rounds, not for time

10 Push up

6 Strict Chin Up

6 Ring Dips

6 Strict Pull up


10 Wall balls

*Rest as needed, aim to do those reps and cycle unbroken



Stamina Conditioning

On the 3:00 x 3 Sets:

15 GHD Sit-ups

15 Deadlift (Bodyweight)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *