WOD – Wed, Jul 26
CrossFit East River – WOD
Pause Back Squat (Tempo: 32X1 – 12X1
6-6 / 4-4
– 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.
16 Front-Rack BB Lunge FWD steps
25 Burpees over Bar
16 OH Lunges – BWD Step
Cap: 9 minutes
– 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.