2.8.18

Dynamic Effort Lower Body Day

Strength: 
- Paused (2-4 sec at bottom) Front Squat @70% - 7x3
- Squat Top Set 
Accessory:
- Speed Pulls: Conventional Deadlift @50% + 30% Band Tension - 10x1

Core/Abs:
Chinese Plank, max Weight - 3x1 Minute

WOD:
3 Rounds for time: 
In Teams of 2 
- 50 Calories Row (split as needed)
- 200m run (you go-I go)
15 Min Time CAP