WOD BACK SQUAT Posted on February 17, 2020 by Excelsior BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 14-16 @ 4121 4 seconds down/eccentric1 second hold2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest Excelsior BENCH PRESS SNATCH
4 seconds down/eccentric1 second hold2 seconds up/concentric1 second hold