Strength: (Back Squat)
Pause Back Squats - three seconds down/ two second hold at the bottom/ one second up
Every 2 minutes for 14 minutes:
Set 1-2= 4 reps @ 55% of 1 rep max
Set 3-4= 3 reps @ 65%
Set 5 = 3 reps @ 70%
Set 6 = 3 reps @ 75%
Set 7 = 3 reps @ 80%
WOD:
"Truth Serum"
Three rounds of:
1:00 Wall-ball, 20/14
1:00 Shuttle run 25 feet
1:00 Weighted Step Ups (53/35)
1:00 KB Swings (53/35)
1:00 Row (Calories)
1:00 Rest
Score: Total Reps (Three different scores each round)
