S/S/S:

Front Squat w/ 3 Sec Pause

1-1-1-1-1

Increase weight ea set

Goal is to go HEAVY on these, but don’t shorten the three second pauses.

WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Gymnastics WOD.  For those not sure what a Supine Row should look like.

Scaling Options:

Supine RR => Ring Row

Pushup => Push Up off bench

DU = 2:1 Singles

X-tra:

Reverse Hyper – No weight 3 x 10