Strength
Back Squat – 6×2 (pause in bottom for 3 sec) @ 80%+
—keep midline tight & vertical torso when sitting in the bottom
Conditioning
5 Rounds For Time – “Midline Smasher”
5 Front Squat 225/155lb
10 T2B
15 Bar Facing Burpees
WOD Notes: FS should be 65% of 1RM. You may scale T2B to 20 sit-ups each round. You do not have to jump over the bar for each burpee, so you should be able to move through them quicker.
Announcements
1) Extra Mil Spec Jordan Troyan Games Shirts are in for $25.
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
“Troyan” Games shirts are in! Pick up today, $25!
Nikki – Great positioning in the bottom of squat