Wednesday 11/16/2016 CrossFit Lobo Workout of the Day

Strength
Pause Back Squat
5 x 5 (working sets) @ 60%
Emphasis on proper spinal bracing – butt tight, ribs down, belly tight, exhale before each rep. Athlete should control weight into the hole, knees tracking outward over the pinky toes, weight in the mid-foot pause for two full seconds with belly tight and power up to full extension, pause one second, reset spine, and go into the next rep. Get robotic with it.

WOD
‘Ghost Lite’
Fight Gone Bad Style
4 Rounds, 1 minute per station of –
Row (meters)
Burpees
Double Unders
Rest 1 minute

Maximum effort each round. Score is total reps (meters for the Row). 3:1 scale for double unders. Emphasis on good transitions in and out of each movement, especially the rower.