Day 2
WOD 140909
warm-up – Squat Prep
0:00-8:00 – prep for 20 back squats
8:00-10:00 – 20 unbroken back squats or AMRAP in 2:00
-add 10# to last week’s squats
-if this is your first attempt, use 60-65% of your 1RM
-rest accordingly-
-reset clock for next segment of training-
0:00, 3:00, 6:00, 9:00, 12:00
6-8 power cleans… hold on to the bar, no singles, and lift with tempo
8-10 burpee box jump overs – 24”/20”
-choose a weight and rep range that will challenge you and your efforts to transition quickly
-work hard to earn rest
post WOD in the loft, not for time:
ghd sit-ups 3×10
back extensions 3×10
