Wednesday Workout: Back Squat, 3 Rounds

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Back Squat, 5 sets of 3 reps at 31X1 Tempo (full second pause in the bottom)


Level 1

3 Rounds for Time:

  • Dumbbell Hang Squat Clean x 10
  • Ring Row x 15
  • Box Jump Step Down (18/12) x 15

Level 2

3 Rounds for Time:

  • Squat Clean (135/95) x 10
  • Pull-up x 15
  • Box Jump Over (24/20) x 20


1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook Event HERE.  There will be food, drinks, awards, and it will be an awesome time!

4 Comments on “Wednesday Workout: Back Squat, 3 Rounds

  1. BS: 95, 135, 155, 175, 185
    WOD: 14:06 (did box step ups and step downs…saved my legs for the Squat Cleans)

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