WOD - Mon, Nov 13
WOD - Mon, Nov 13
Paused Back Squat (Weight)
Paused Back Squat
Metcon (Time)
For Time (12:00 cap)
30 shuttle sprints
30 wall balls 20#/14#
20 shuttle sprints
20 wall balls 20#/14#
10 shuttle sprints
10 wall balls 20#/14#
Scale
cut the reps of shuttle sprints and wall balls in half. Scale the weight of the wall ball also if needed.
1 shuttle sprint = 50" total-
25" down and 25" back
Recent photos at Battle CrossFit
3 x 8
Pause for :03 at the bottom of every rep.
Increase every round and record the heaviest weight you successfully completed 8 reps with.