9-6

Hours: 6,7,8am

Build to a heavy pause back squat

*3 second pause in bottom position

WOD
Competitor:
Jumping Fran
21-15-9
Thrusters 95/65
Pullups
Box jumps 24/20

Fitness:
21-15-9
Thrusters 75/55
Pullups
Box jumps or step ups 24/20

Lifestyle
21-15-9
Thrusters 45/35
Ring rows
Step ups 24/20