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)
