"Be stronger than your excuses!" -Unknown
Strength: (Pause Front Squats)
*Every two minutes for 10 minutes complete:
Set 1: 3 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 2 reps @ 95%
Note: These are completed like a regular front squat, but with a 3 second pause at the bottom position.
WOD:
"Flash Flood"
5 Rounds For Time:
10 OH Lunges with KB (53/35)
12 HSPU
30 Med Ball Situps (20/14)
RX: As Written
Int: KB (35/25); modified HSPU; med ball (14/10)
Scaled: KB (25/12); Box HSPU; abmat situps
