CrossFit WOD:
Strength:
Paused Back Squats
3-3-2-2-2-2
*3sec pause at the bottom of each rep
*Rest 2:30-3:30 between sets

Metcon:
For time:
Run 400m w/DB (#22.5/15,x1)
Into 3 Rounds:
12 Strict Pullups
24 DB Overhead Lunges (#22.5/15,x1)