Day 1
WOD 140303
warm-up – Coach’s Choice
squat stimulus:
0:00-1:30 – 10 unbroken back squats
1:30-3:00 – 10 unbroken front squats
3:00-4:00 – 10 unbroken ohs
-load barbell @ 65-85% of your bodyweight
-goal is to get 10 reps unbroken, unassisted
@ 5:00…
50 burpees unbroken, 75-85% effort (no score… just try to keep moving until you get to 50!)
-rest 8-10:00-
perform the following workload for max reps:
2:00 – 350m row + max effort strict ring rows or strict pull-ups (no bands)
2:00 – rest
2:00 – 350m row + max effort hrpu or strict ring dips (no bands)
2:00 – rest
2:00 – 350m row + max effort double unders
-notes-
-ring dip criteria is full range of motion, no exceptions
-everyone does double unders
