WOD 8.9.18

Strength

6 sets: 
1 pause back squat (3 seconds at bottom) + 2 back squats

MetCon

Flip-Flop Tabata
20 seconds of work, 10 seconds of rest, for 16 total rounds, alternating every work interval between
Air Squats
Push-Ups

5-10 minute ERG recovery