WOD for 040119

Mobility: Front Squats

Mash Pause Front Squats: Week 2

Within 15-mins Find a Heavy FS with *0:07 in Bottom and 0:15 at the Top*

Then,

Apply 83% of what you found for a (3×3); with the same Above Pauses

-30 Minutes to complete Heavy Single and Down Sets-

Metcon:

For Time: 20 Minute Cap

100 Front Squats (from the floor)

L1: 185/125

L2: 155/105

L3: 115/75

L4: 95/65