WOD for 4/11/18

April 11, 2018

Wednesday

 

STRENGTH

 

Focus 1: 

Pause Back Squats 3RM; 95%; 90% (1-2sec pause)

 

Focus 2: 

Jumping Quarter Squats 3x5 @ 30-40% of 1RM Back Squat

 

====================

 

METCON

 

5 RFT:

10 Pull-ups RX+ C2B

20 Sit-ups

30 Air Squats

 

====================

 

ACCESSORY

 

75 GHD Back Extensions

 

 

 

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