150330 Monday

Day 1
WOD 150330

warm-up – Coach’s Choice

A. 3 x 5 front squats, squat @ 0:00, 3:00, 6:00, warm-up and build to a tough set of 5 and hold on to it for 3 sets.
B. deadlift + high pull from hang + hang power clean cluster, 5 x 1+1+1, rest 30sec between sets
C. Men – 8 x 400m row @ 85-90% effort, rest 2:00 between sets
Women – 8 x 90sec row @ 85-90% effort, rest 2:00 between sets
D. 8 rounds tabata ring dips (:20 on / :10 off for 8 sets = 3:50)

5-10:00, Post WOD Flexibility – Coach’s Choice