Day 1
WOD 140811
warm-up – Coach’s Choice
0:00, 3:00, 6:00
3 power cleans
-warm-up/build to your number from last week and use if for all 3 sets
-maintain foot position, and receive barbell with a squatting mentality
-reps are touch and go
-rest to 10:00-
EMOM for 9:00 of:
@ 10:00, 13:00, 16:00 – 5 pull-ups + 10 hrpu + 15 squats
@ 11:00, 14:00, 17:00 – 4 pull-ups + 8 hrpu + 12 squats
@ 12:00, 15:00, 18:00 – 3 pull-ups + 6 hrpu + 9 squats
-set yourself up for success in each minute… perform pull-ups within you skill set that will allow you to get the workload completed within each minute.
-rest to 20:00-
2 rounds for time of:
500m row
400m run
