Every 3 Minutes Complete 5 Pause Back Squats for 5 Sets
*3 Seconds Pause in Bottom of Squat
*No Bouncing out of the Bottom of Squat Today, Start from a Dead Stop

*Pleases share the racks


Black/Blue/Grey WOD

“Once in a Lifetime”

20 Minutes to Complete:
100/70 Calorie Bike or SkiErg or Row

As Many Rounds As Possible in Remaining Time of:
5 Pull-Ups (with Bands) (Ring Rows)
10 Push Ups (from Knees)
15 Air Squats

*No Butterly Pull-Ups, chin must break horizontal and vertical plane today

December CoolBoard
***Make some goals for yourself for December

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published.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