WOD For 2017.08.18
1).Front Pause Squat 9x2
10:00 to complete: 9 Sets of 2 Tempo Repetitions - 5 Seconds Down, 3 Second Pause in the bottom and stand.There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.
Set #1 – 50% 1RM Front Squat
Set #2 – 55% 1RM Front Squat
Set #3 – 60% 1RM Front Squat
Set #4 – 50% 1RM Front Squat
Set #5 – 55% 1RM Front Squat
Set #6 – 63% 1RM Front SquatS
et #7 – 50% 1RM Front Squat
Set #8 – 55% 1RM Front Squat
Set #9 – 66% 1RM Front Squat
Satans Whiskers (Open/ Performance )
(11:00 cap) 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees
Satan's Whiskers Fitness
(11:00 cap) 3 Rounds: 10 Pull-ups 10 Front Squats (135/95) 10 Burpees
