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 Dips
15 – Ball Slams
15 – Ab Mat Sit ups
400m Run

 185 – was my 3 second hold front squat. and I finished the WOD in 18:27. I rowed instead though, and of course used the lovely band for my ring dips.

Playing catch up, sorry.