Mihali getting focused before the next big set!
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Pic: Angela Clancy.

Strength WoD:

[Mains]: Pause Front Squat:

3 - 3 - 3 - 3 - 3

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[Dessert]: Accessory.

50 Weighted Sit Ups (4 min cap. This is NOT for time)

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• Rebuilding has begun. We have chosen the pause squat to champion the depth required when hitting full range of motion. It will also be a kick-ass chance to really strengthen your connective tissues & enhance your squat no end.
• We will pause on EVERY rep for approximately 2 seconds. This will mean every work set will last you at least 12-15 seconds. Thats a whole lotta 'Time Under Tension' goodness.
• The sit ups after are an accessory piece. Grab a Dumbbell, wrap it across the chest 7 punch out the reps. you have 4 mins to get them done, however we are not doing for time!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post Number of ROUNDS on Beyond The Whiteboard