WOD for 042219

Skill: Front Squats Mobility

Strength: Paused Front Squat Cycle – Week 5
a) Max weight with 5 seconds in bottom, 12 second in top
b) 3×3 same pause @83% max weight

Metcon: 9 min 
Buy in: 400m Run w/ medball
Then AMRAP:
12 WallBalls
21 Weighted Situps w/ medball

L1: 400m run w/ weighted vest, 30/20
L2: 400m run, 20/14
L3: 400m run, 14/10
L4: 200m run, 10/6