S/S/S:

Back Squat w/ 3 sec pause at bottom

1-1-1-1-1

Increase weight ea set

So, no 10-9-8-7-6 for pause movements.  You’d be there all day, and likely pass out.  So, there are heavy singles. But do not sacrifice form for weight.

WOD:

5 Rounds For Time:

200M Run

10 OHS (95/65)

50 Double Unders

Scaling Options:

Run – 250M row

OHS (75/55, 65/45)

DU – 2:1 SU w/10 min practice after WOD (mandatory)

X-tra:

10 min HS Walk practice

Heel cord mash x 3 min per

Come watch CS defend the Squadron Fitness challenge at the track