Day 1
WOD 140922
warm-up – Coach’s Choice
0:00, 4:00, 8:00, 12:00
Focus: 1 snatch grip deadlift + 1 hang snatch + 2 ohs
Practice: 6-10 single arm row (each arm) + 1 strict wall climb
Notes:
-perform the barbell complex every 4 minutes (focus), fill up rest time with active recovery (practice)
-build barbell moderately, no fails!
-use dumbbells or kettlebells for single arm row… 3010 (3 seconds down, 0 seconds pause, 1 second up, 0 seconds pause)
-strict wall climb – maintain midline, hold inversion for 10-20 seconds, breathe!
-rest to 20:00-
AMRAP in 10:00
30 seconds – row/AD
30 seconds – burpees
30 seconds – rest
(keep track of efforts, pay attention to critical drop-offs)
((goal = sustainable effort!!))
