WOD for 4/20/19

Friday

STRENGTH

Focus 1:

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

Focus 2:

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

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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

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ACCESSORY

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