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A. Pause Back Squat – Pause 1 Sec on the first, 2 Sec on the second, 3 on the third…..and so on. Find you heaviest for the day. Use 70% as a guide.
B. WOD
Tabata – Sit-Ups
Rest :60
Tabata – Thrusters@45#
Rest :60 Sec
Tabata – Row

For those of you who have not yet done a tabata it is 8 intervals of :20 Sec of work and :10 Sec of rest. Score is the lowest reps you get on a set