110 Little Falls Rd, Fairfield, NJ 07004

Strength
A. Every 3 minutes x 3.
15 (pulses) pulsating KB Front Squats
10 Turkish sit ups
3 High Box Jumps
B. Paused Back Squat. Take 4-5 sets to build to a heavy set of 3. Pause should be 0:03.
C. Paused Back Squat .Back down set. 2×5-8 @75% of B.

WOD
For Time:
100 Double Under
80 KBS 53/35
60 Front Rack Box Step Ups (Quad parallel to box) 75/55
40 Push Press
20 Bar Facing Burpees