Skill: 4x5 - Pause Zombie Front Squat @ w/ BAR Strength: Back Squat 3-3-3-3-3 (5 att) **Beginning at 70-80%, athletes will take 5 attempts to build toward a heavy 3-rep Back Squat. Recent foundations grads may follow the same rep scheme format, but should work toward maintaining PERFECT technique on every lift with no misses. This will provide a conservative 3 rep weight / “max” they can use for building their lifts and quality technique in later strength work. WOD: For Time - 15 min CAP 400m Run -- 6 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats -- 400m Run **Repeat from April 5, 2018** Accessory Work: Every 4 min x 4 sets 12 Alt Front Rack Barbell Lunges @ challenging 10R/L Single-leg KB Deadlifts @ 53/35 NOTES: Lunges will be performed stationary. Same weight across all sets.
Tuesday’s WOD - 4/2/2019