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

WOD:

1) Every 2:00 x 5 sets:

2 Pause Front Squats +

4 Front Squats

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

2) Every 2:00 x 5 sets:

2 Pause Back Squats +

4 Back Squats

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

3) 4 rounds for Max Reps:

45 seconds C2 Bike or Assault Bike

15 seconds Rest

45 seconds Deadlifts 95/65

15 seconds Rest

Extra Work:

4) Slider Hamstring Curls: 4 sets of 10

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

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