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CFBH 11.7

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STRENGTH: Paused Back Squats

A. Take 6 mins to warmup to about 40% of 1rm

B. 3×8@45/55/65% w/5 sec pause
*Rest 3-4 mins in btw sets

WOD
For Time: 15 mins

40 Kettlebell Swings
20 Alt reverse Lunges
10 Strict Pull-Ups
30 Kettlebell Swings
15 Alt Reverse Lunges
10 Strict Pull-Ups
20 Kettlebell Swings
10 Alt Reverse Lunges
10 Strict Pull-Ups

*lunges are with same weight as swings

C:70/62 P:53/40 Fit 45/35

Challenge:
2mins ME push-ups