S/S/S:

Back Squat w/ 3 sec pause at bottom

5X5

Increase weight ea set

Each rep, you will pause for 3 seconds at the bottom of the squat.  During the pause, DO NOT lose tension.  Don’t let your body relax. Hold this like you’re ready to explode up.  Then at the 3 second mark, do so.  Come up to the top of the squat as fast as possible.  Goal is last rep should push you in each set.  Make smart jumps!

WOD:

 Death By…

Every Minute on The Minute:

3 Air Squats

1 Burpee

60′ shuttle sprint (sprint to 30′ mark and back)

Add 1 Air Squat and 1 Burpee each minute

So in the first minute, do 3 air squats, 1 burpee, sprint to the 30’ mark and back.  Rest until minute 2, then do 4 air squats, 2 burpees, then the sprints.  Rest until the start of the next minute.  This pattern continues until you cannot meet the required movements for a specific minute

X-tra:

3 Attempts of max distance Standing Broad Jump