WOD for 4/3/18

Monday

STRENGTH

Focus 1

Back Squat 5RM; 95%; 90%

Focus 2

Back Squat Jump 3x5 @ 20-30% of 1RM

**30 min to complete**

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METCON

For Time

Buy In: 50 Cal Row

4 Rounds:

10 Box Jumps 30/24 (sx - 24/20)

5 Deadlifts 275/195 (sx - 185/135)

1 Legless Rope Climb (sx-5 strict pullups)

Buy Out: 400m Run

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ACCESSORY

50 GHD Back Extensions (Break up as needed)