Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups
1 . Back Squat with 3 Second Pause in the bottom: 5 Sets of 2 Reps
*use same weight for all sets, a little heavier than last week
2 . Back Squat: 3 Sets of 1 Rep
*Increase weight as you go
3 . 3 Rounds For Time:
15 pull ups
30 Walking Lunges holding a plate overhead
60 Double Unders
crossfithavoc.com 