WOD for 4/11/18

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

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METCON

5 RFT:

10 Pull-ups RX+ C2B

20 Sit-ups

30 Air Squats

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ACCESSORY

75 GHD Back Extensions

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