Day 1
WOD 150427
warm-up – Coach’s Choice
A. 4 x 5 back squats @ 65-70% 10RM, @ 22X2 tempo, squat @ 0:00, 3:00, 6:00, 9:00… during rest periods perform 10 powell raises each arm from side bridge
B1. hrpu cluster 7. 7. 7. 7. 7, rest 10sec @ dots, rest 30sec then B2
B2. 5 single arm squat cleans w/db or kb, no rest between arms, rest 1min then back to B1, x 2
-rest as needed-
C. 5 rounds, not for time @ 90% aerobic pace
200m run
300m row
10 power cleans – barbells not to exceed 75/45
10 burpees over bar
D. 5-10min post WOD flexibility – Coach’s Choice
