Wednesday 4/18/18 - Traveling WOD


M-1: 10:00 EMOM

3 Front Squats

*Start at +5/10lbs from last week's and build, or 70%

*3 count pause on the first rep, right at parallel on the way down, and come up from there

*Don't bounce out of the pause!

*No pause on reps 2 and 3

M-2: 12:00 AMRAP

50' Suitcase Walking Lunge (L)

50' Suitcase Walking Lunge (R)

10/7 Strict Ring Dip

*Choose a weight to do 50' of lunges unbroken

L2: Banded/Assisted Dip

L1: Push Up

Extra Credit:

12:00 for Quality

Assault Bike 1:30@6

PVC Flow

10 Banded Steps/Side

:30 Side Plank

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