WOD for Thursday, Apr 26, 2018

Strength 26-04-2018

Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s.

Fran

21 – 15 – 9:

  • thruster 95/65lb or 42.5/30kg
  • pull-ups

Extra Credit 26-04-2018

1a) Birddog: 4 x 5 ea. (3 count hold). No rest.
1b) Banded Plank Row: 4 x 8-10 ea.
*adv single leg.

2) Foam Roll Quads x 60s each.

Open Gym

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