4.14.25 WOD

1x
20 alt lizards
10/10 single Leg raises
20 Alt knee hugs
:30 Bottom squat hold

Then.
Every 90sec x 5 Sets
9/6 Cal bike
12 Air Squats

Paused Front Squat
Every 1:45 x 5 Sets: (week 2 of 3)
5 Pause front squat

*The goal is to hold a true :2 sec pause (Deadstop). You should be more focused on holding the pause than the amount of weight you have on the bar. You should be somewhere around 60-70% depending on how strong you are from the bottom position. We will stick with 5s and will be adding 1 more set next week.

Then…

For Time:
40/30 Cal row
30 Double unders (or 45 singles)
–
25 Wall Balls
30 Double unders
–
15 Clean and Jerk 95/65
30 Double unders
–
10 Burpee pull-ups
30 Double unders
–
15 Clean and jerk
30 Double unders
–
25 Wall Balls
30 Double unders
–
40/30 Cal row
30 Double unders

Goal sub 20min