WOD – Wed, Jul 26

CrossFit East River – WOD

Pause Back Squat (Tempo: 32X1 – 12X1
6-6 / 4-4
%-65-75-80-85)

– The first two sets will be lighter loading with a longer tempo down to build more time under tension.

– The third and fourth sets will remove the tempo but keep the pause to allow members to build up to some heavier weights today.

– Full stop in the bottom.

– Lighten the % by 5 if cannot hit depth or stand up from the pause.

Sizzler (Time)

16 Front-Rack BB Lunge FWD steps

25 Burpees over Bar

16 Thrusters

16 OH Lunges – BWD Step

Cap: 9 minutes

s: 95/65

x: 115/85

+: 135/95
– Each set with the barbell will be challenging for most members.

– The weight will be moderate-heavy and will most likely require 1-2 breaks.