WOD For 2017.08.18

1).Front Pause Squat 9x2

10:00 to complete: 9 Sets of 2 Tempo Repetitions - 5 Seconds Down, 3 Second Pause in the bottom and stand.There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front SquatS

et #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

Satans Whiskers (Open/ Performance )

(11:00 cap) 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

Satan's Whiskers Fitness

(11:00 cap) 3 Rounds: 10 Pull-ups 10 Front Squats (135/95) 10 Burpees

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