13APR2017

Back Squat:

5×2 @ AHAFA
-Rest no more than 30 secs between sets
5×3 @ AHAFA
-Rest no more than 90 secs between sets

Strength EMOM:

16 min EMOM:
1. 8/ side dumbbell bent over row @ AHAFA
2. 6/ side Front Rack Box step up @ AHAFA (Use anything other than a barbell)
3. 30-45 secs Pull Up Hollow Body Dead Hang
4. 5 Tempo Push Up, 3131 (3 secs down, 1 sec pause at bottom, 3 sec up, 1 sec pause at top)
-Record weights used for 1 and 2

Posted in: WOD

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