Wednesday, March 20th, 2019

Srength:  Pause back squat 7 x 1 (3 second pause in the bottom)
0:00 – 1 @ 70%
1:00 – 1 @ 70%
2:00 – 1 @ 73%
3:00 – 1 @ 73%
4:00 – 1 @ 76%
5:00 – 1 @ 76%
6:00 – 1 @ 76%
Workout of the Day:
“Wednesday Primer”
On the 2:00 x 3 rounds (18 minutes):
0:00 – 200 meter run, 10 deadlifts (95/65), 5 hang power cleans (95/65)
2:00 – 15/12 calorie row, 20 AbMat sit-ups
4:00 – 200 meter run, 7 wall balls (20/14) – 10/9, 7 pull-ups