WOD NOTES:
Front squats will have a 3 seconds pause @the bottom and no bounce allowed today.
Fitness
Pause Front Squats 5 x 2 @75%
For time
10-8-6-4-2
Bench press @1/2 BW
Between each set = 400 m row
Performance and Sport
Pause Front Squats 5 x 2 @80%
For time:
10-8-6-4-2
Floor press @85%
UB CTB strict pull ups
***If you break up the strict pullups = 50 DU
