S/S/S:

Front Squat w/ 3 Sec Pause at Bottom

5X5

Increase weight ea set

So starts our new cycle and last variation on pause squats…for now.  Keep a tight core at the bottom, don’t lose tension and check your elbows at the bottom.  If they are not high, adjust before coming up.

WOD:

2 x 2000m Row

Use the below stroke per minute(spm) parameters:

1000m @ 24spm

500m @ 26spm

250m @ 28 spm

250m @ 30 spm

Rest 2 min between 2K rows

https://www.youtube.com/watch?v=yVkMzEXChLc

video courtesy of DecentRowing.com

Just a quick reminder on technique

X-tra:

5 Rounds, Not For Time:

5 Strict C2B pull ups

15 GHD Sit Ups