April 30th, 2015




Today’s WOD

Dynamic squat week 4(Tempo Squats) 3sec descent, 2 sec pause, fast ascent. Avoid bouncing and keep shoulders up.


Rest; 2 min between work

Warm up:

8@Bar, 6@30%, 3@40%, 3@60%


3@68%, 3@70%, 3@70%, 3@73%, 3@73%



Hang Squat clean @ 115/75

Ring Dips

Coaches Tips:  Squats should be feeling strong, keep pushing it only 2 more weeks to go before retesting. Metcon should be quick, adjust accordingly to your level to keep a strong pace up

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