Day 2
WOD 140902
warm-up – Coach’s Choice
0:00-8:00 – warm-up and prep for 20 unbroken back squats
8:00-10:00 – 20 unbroken back squats
notes:
-add 10# to what you did last Tuesday
-if you did not squat last Tuesday, use ~60-65% of your 1RM
-rest to 15:00-
@ 15:00…
EMOM for 15:00 of:
minutes 0, 3, 6, 9, 12 – 2 TGU (1 R, 1 L)… use kb or db that will allow for 2 reps to occur in 60sec
minutes 1, 4, 7, 10, 13 – 8-12 strict ring rows – OR – 5-7 ctb pull-ups
minutes 2, 5, 8, 11, 14 – sit-ups (moderate intensity… perform sit-ups for the entire minute) – OR – 5-7 t2b
@ 30:00…
1000m row – OR – 1 mile airdyne
-not for time… moderate intensity
