WOD 190402

1. Warm Up + Mobility

(15 mins)

2 rounds:

  • 200m Run

  • 10 Warrior Squats

  • 15/12 Ski Erg

  • 15 Air Squats

2. Skill

(20 mins)

Pausing Back Squat

warm up 3 mins, then 5 sets of 3 reps:

  • Set1: 65% of 1RM

  • Set2: 70%

  • Set3,4,5: 75%

1st Squat: pause 3s in bottom

2+3: no pause

Rest no more than 2 mins

3. WOD

“Run and Gun”

3RFT (20min cap):

  • 300m run

  • 20 WBs (9/6kg)

  • 300m run

  • 20 DB Hang Clean and Jerks (22.5/15kg)