WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every min on the min for 5 mins 

2 split jerks @ 75%

(2sec pause in dip & 2sec pause in catch) 

Every 90secs for 5 rounds:

2 paused back squats(3 sec pause) @ 80%

8min AMRAP

50 deadlifts 135/185

40 box jumps 20/25

30 chest to bars 

– 

Extra credit-

3-5 rounds of: 

8-10 good mornings (heavy)

8-10 glute ham raises* 

*sub back extensions