Strength
Back Squats - 5 x 5 reps
Paused Front Squats - 3 x 5 reps
Accessory Work
Leg Extensions - 3 x 12 reps
Hack Squats - 3 x 8 reps
Superset
3 Rounds
12 GHD Sit-ups
10 Hamstring Curls
8 Hanging Leg Raises
6 Straight Leg Deadlift
12 GHD Sit-ups
10 Hamstring Curls
8 Hanging Leg Raises
6 Straight Leg Deadlift
WOD
For Time:
20 Back Squats (175)
20 Pull-ups
50 Single Unders
Rest 1 min.
15 Back Squats (175)
15 Pull-ups
40 Single Unders
Rest 1 min.
10 Back Squats (175)
10 Pull-ups
30 Single Unders
For Time:
20 Back Squats (175)
20 Pull-ups
50 Single Unders
Rest 1 min.
15 Back Squats (175)
15 Pull-ups
40 Single Unders
Rest 1 min.
10 Back Squats (175)
10 Pull-ups
30 Single Unders
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