Warm-up: Coaches Choice
Strength: Pause Back Squat / Strict Pull-ups
(6+3)5
Pause for 3 counts in the bottom of the squat, (That is a long time!!!!). Do not build weight beyond your capacity to pause for the 3 counts.
WOD: THREE WISE MEN
For Time:
3 rounds
9-6-3 Reps
Thruster 95/65
Pull-ups
Icing: Airplane to 30 and Back