4.7.25 WOD

1x
20 alt lizards
10/10 single Leg raises
20 Alt knee hugs

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

Then…

2 x
5 Bb good morning
4 Bb pause front squat
3 Push ups

Then..

Paused Front Squat
Every 1:45 x 4 Sets/week 1 of 3
5 Pause front squat 60-70%

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 for the next 3 weeks and will add 1 set each week.

Then…

12:00 AMRAP:

5 Box Jumps
10 Toe to Bar
15 DB bench press 50/35
15/12 Cal row