CrossFit MontCo – CrossFit
Paused Back Squat (Every 90 seconds do 1 rep @ 95% for 6 reps)
3 sec pause in bottom squat
Goddammit, Jack Bauer. You really are the man. (Time)
WOD for time with 15 min cap
25 wallballs (+heavier)
Negative Pull-ups (No Measure)
Work slow descends on pull-up bar.
Start with 3 seconds. Worked to a goal of 15 seconds.