Great job on 19.5!! For those of you looking to complete this “fun” workout or thinking of redoing it, we will have validation times starting at 10am.  We will only be running 1-2 heats, with the first heat at approx 10:10. Feel free to come in early to warm up. 

STRENGTH:

#pauising back squats

5 Sets of 3:

Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%

1st Squat – Pause for 3s in bottom.

2nd + 3rd Squat – No pause.

BeachFit will do:

EMOM 10

Min 1: Plank Army Crawl :40 sec

Min 2: Double DB Front Rack Squat ( 3 Reps each Rep with 3 sec Pause in bottom)

WOD:

#run and gun

3 Rounds:

400 Meter Run

30 Wallballs (20/14)

400 Meter Run

30 DB Hang Clean and Jerks (50/35)

*On the DB hang clean and jerks, alternate every 5 repetitions.