Day 1
WOD 140915
warm-up – Coach’s Choice
@ 0:00, 6:00, 12:00 perform 5-8 cgbp, rest 30 sec, 12 split squats (6R + 6L)
@ 3:00, 9:00, 15:00 perform 12 step-ups (6R + 6L), rest 30 sec, 5-8 pendlay rows
notes:
-use dumbbells and 20” boxes for split squats
-use dumbbells and 6”-20” boxes for step-up (step-ups can be weighted or unweighted… you must remain upright and be able to step up with working leg reaching full extension… no quick steps then using both legs to do the work!)
-cgbp 3 second negative
-pendlay row 0 second negative
-rest to 23:00-
AMRAP in 7:00 of:
burpees
-set yourself up under a pull-up station that is approximately 4”-6” above your highest reach
-be sure to touch the pull-up bar with both hands each rep… if you miss, just jump up and touch the bar with both hands, don’t re-burpee
