Level 1
Strength
Pause Front Squat (3sec)
5 x 5
WOD
For time:
Run 400m-200m-100m
21-15-9
Deadlifts (60kg/40kg)
Level 2
Strength
Pause Front Squat (3sec) 1RM
WOD
For time:
Run 400m-200m-100m
21-15-9
Deadlifts (100kg/70kg)
# 10:00 Cap
Finisher
50 Banded Pull Throughs
