WOD for 040919

Skill: Front Squat Mobility / Warmup

Strength: Pause Front Squats (Week 3 of 9)

a) Build to a Heavy Single @ 7 sec pause bottom/15 sec pause top

b) Take 85% of heavy single and do: 

3×3 @ 7 sec pause bottom/15 sec pause top

Metcon: 8 Min EMOTM

Evens: 50 Double Unders

Odds: 10 KBS + 10 Alt. Goblet Lunges

L1:70/52, Double Unders

L2:52/35, Double Unders

L3:35/25,  :45 attempts

L425/20, Singles