*Week 4 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

WOD:

1) Every 2:00 x 5 sets:

3 Pause Front Squats +

Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds.

2) Every 2:00 x 5 sets:

3 Pause Back Squats +

Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds.

3) 4 rounds for Max Reps:

45 seconds C2 Bike or Assault Bike

15 seconds Rest

45 seconds Deadlifts 135/95

15 seconds Rest

Extra Work:

4) Slider Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position and activation.

5) 20 minute EMOTM:

1 – 15/10 Calories Ski Erg

2 – 150-200m Run

3 – 50ft Heavy Dog Sled Push

4 – 30 seconds of Heavy Rope Single-unders

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE