Tuesday 4.19

WOD

A. E2:30 for 15min (6 sets)
1.1.1 Front Squat + 2.2.2 Pause Back Squat

*1.1.1 reads as 1 front squat, rest 10sec, 1 FS, rest 10s, 1 FS
*Pause for 1-2 sec on the back squats
*Same weight for both squats. Can increase load over the 6 sets
*Push the weight on the front squats. Focus on strong pauses on the back squats
*Attempt to go heavier than 2 weeks ago

B. 15min AMRAP for Quality
3-4 Strict Pull Up to 1 Side (ea)*
12/9 Cal Assault Bike

*If you do not have strict pull ups yet, perform 5-6 controlled negatives

Endurance

7 sets
3min AMRAP
12/9 Cal Row
9 DB Thruster (35/25)
Rest 1min

*The DB thruster weight should be light enough to do an unbroken set of 9 under fatigue