10/30/2019: Sour Patch Kids

Strength:

Back Squat 3x12

In tempo (4:0:3:0)

*4 second descent, no pause at bottom, 3 second ascent, no pause at top

WOD:

3 Rounds:

30 cal assault bike

10 squat clean RX 155/105, B 135/95, C 95/65, M 75/55

Athletes Notes

*cardio machine is ideally done in under 2:00 each round

*Squat clean should not be over 60% 1 RM and is ideally done in under 1:20 each round

Cross Fit