Day 3
WOD 140514
warm-up – Coach’s Choice
0:00 – 3 front squats
2:30 – 3 front squats
5:00 – 3 front squats
7:30 – 3 front squats
10:00 – 3 front squats
strength notes:
-first set should be at weight of last set from last week
-establish a 3 rep number over the course of 5 rounds, ~ 10-15# heavier than last week
-rest accordingly-
EMOM for 10:00 of:
on the evens – 6 pendlay rows (this is a link to view a pendlay row)
on the odds – 1 OR 3 OR 5 wall climbs
-rest to 12:00-
For time:
21-15-9
ring dips
Rx’d – perform 35 box jumps/step-ups after each round of dips – 24”/20”
SK – perform 100 double unders after each round of dips
