05.17.2018 WOD

A. Mobility

B. Tempo Squats
22×1 (2 seconds down, 2 seconds pause st the bottom)
2×3 (2 sets of 3 reps)
3×2 (3 sets of 2 reps)

Do not compromise tempo for load. Focus on great pause position at bottom.

C. WOD
4 min AMRAP of
20 Russian KB Swings (70/53)
30 Russian Twists (20/14)
200m run
30 ab-mat sit-ups
20 Wall Balls (20/14)

Rest 1 minute, then repeat for a total of 4 rounds. Start at the next movement you ended from. Score is total reps.