Wednesday 3.27.19

Strength:

Est. 5 Rep Max Back Squat

then

3×3 Tempo Squats, @ 75% of 5 Rep Max

*3 Sec down. Quick up. No pause at bottom or top. You should have a feeling of continuously going down- that is where you need to spend all of the time.

WOD:

3 Rounds not for time…

10 Front Rack Bulgarian Split Squat, 50% bodyweight R/L

20 Seated Banded Rows, purple/black band

30 Weighted Butterfly sit ups 20/14

then

Cash Out:

10 Dragonflys, slowest decent possible. Should not be able to do all 10 unbroken, that is not the goal.