Day 1
WOD 150413
warm-up – Coach’s Choice
A. 3 x 10 back squats @ 30X1 (find 10RM in 3 sets), squat @ 0:00, 3:30, 7:00… perform 30sec side bridge each side during each rest period
-rest as needed-
B. Barbell Complex EMOM 6:00
3sec hold 2” off ground + 3sec hold above knee cap + 1 hang squat clean w/3sec hold in the hole
-use moderate load in order to focus on engaging posterior and lats
-use same weight for all 6 sets
-no rest from B to C, clock runs continuously
C. EMOM 14:00
evens – Women = 100m row, Men = 150m row
odds – 7-10 burpees
D. Post WOD Flexibility – Coach’s Choice
