Crossfit Day 344 – 2/19/14

Strength: Max Effort Lower 1.) 1RM Pause Front Squat (3 Second Hold at Bottom of Squat)2.) 1×100: Seated Hamstring Curls WOD: 4 Rounds 15 – Ring Dips15 – Ball Slams15 – Ab Mat Sit ups400m Run  185 – was my 3 second hold front squat. and I finished the WOD in 18:27. I rowed instead though, and…