CrossFit WOD 12/7/17

Strength:
Pause Back Squat
(3 count in the hole)

Warmup sets: 1×10, 1×8

Work sets: 5x3reps
**usually around 60-70% of Back Squat 1RM

WOD:
EMOM for 12 min complete:
Advanced: 
7 KB Swings (70/53)
7 Burpees

Intermediate:
5 KB Swings (53/44)
5 Burpees

Beginner:
5 KB Swings (44/35)
5 Burpees 

Posted in Workout of Day

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