#TheChae
Strength: (Pause Back Squat)
Every two minutes for twelve minutes complete the following:
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 rep @ 85%
**At the bottom of the squat, you will pause for two seconds before beginning your ascent.
WOD: “Lego House”
Four Rounds of:
400m Run
1 Legless Rope Climb
4 Hang Power Cleans (185/105)
8 Front Squats (185/105)
(18 minute cap)
Rx: As written within cap
Int: Sub Rope Climb; Reduce weight 135/85
Scaled: Sub 4 elevated ring rows; Reduce weight (95/65) or less as needed
