CrossFit I35 WOD 7/6/16

Strength

Every 2:00 for 12:00

3 Pause Front Squats

Go as heavy as possible with emphasis on depth and being vertical as possible. Pause means a clear visible cessation of all movement.  Going down and continuing to sink and relax into the squat is not a pause.  The key is to stay under tension.

Then

5 rounds of:

50 Double Unders
5 Bar Muscle-Ups

Buyout

Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there