WOD: 3.4.19

“Reading without reflecting is like eating without digesting.” 

~Edmund Burke 

Weightlifting

Back Squat (4 sets of 5 @60% )

Can go down as fast as you can maintain tightness

Rest 2 minutes in between each set

W.O.D.

PERF: Test 3 (AMRAP – Reps)

Tabata Squat (20:10×8)
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

FIT: Test 3A (AMRAP – Reps)

Tabata Squat (20:10×8)
Max reps of Pull-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for pull-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of pull-ups completed.