WOD for 4/20/19

April 20, 2018

Friday

 

STRENGTH

 

Focus 1:

Back Squat 5x3 @ 75% (of 1RM)


Focus 2:

Jumping Squats 3x5 @ 20-30% of 1RM


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

 

METCON


12 min EMOM (40 seconds on/20 second rest)
Min1: Cal Row
Min 2: Rope Climbs OR Muscle Ups (sx: Strict pull-ups using smallest band possible)
Min 3: MedBall Slams 20/14


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


ACCESSORY

 

4 Rounds: 
10 Hollow Rocks
10 V-ups
10 Tuck-ups
20sec Hollow Hold
1min rest between rounds

 

 

 

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