08.12.2016 Back Squat and EMOM

STRENGTH:

Back Squat

10x2 - Tempo 

3 Second Count Down, 2 Second Pause in the Bottom @70-75% of 1rm

17:00 to Complete

METCON:

16:00 EMOM

1:00 15 Wall Balls 20/14

2:00 12 Pull Ups (Sub Ring Rows or Toenail Barbell Progression)

3:00 15 Kettlebell Swings 1.5/1.0

4:00 6-8 Burpees