Aviana
Strength
Pausing Front Squat Complex:
1 Pausing Front Squat + 1 Front Squat
* 12 minutes to work up to a heavy set with a 3 second pause at the bottom on the 1st rep.
WOD
“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115#)
* Post slowest round time to the whiteboard.
MOVE 45
6 Rounds (50 sec work : 10 sec rest)
Station 1: Half Burpee Plus Tuck Jump
Station 2: Abmat Sit-ups
Station 3: Side Skater Jumps
Station 4: High Knees
After Party
1. Push Press Complex
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
* Pause 2 Seconds in Dip *
