S/S/S:

pic courtesy of CrossFit Shatter

Overhead Squats w/3 Sec Pause @ Bottom

5X5

Increase weight each round.

So starts our next cycle of strength!  We will continue with our pause series for squats.  This cycle will require good core to extremities control.  You will be under tension at a difficult position.  Embrace it.  Own it!

WOD:

 For Time:

50 Kettlebell Swing buy in (53/35)

Then..

5 Round For Time:

12 Strict Pull Ups

21 GHD Sit Ups

Scaling Options:

Strict Pullups – Supine Ring Rows

GHD – Put 45# plates on barbell, sit straight legged so bar is above knees. Do straight legged sit ups

X-tra:

Reverse Hypers – 5X12

2K Row