150622 Monday

Day 1
WOD 150622

warm-up – Coach’s Choice

A. 5 x 1 heavy back squats, squat @ 0:00, 3:00, 6:00, 9:00, 12:00… perform 30sec side bridge R & L during rest periods
B1. AMRAP 30sec – pull-ups, rest 30sec then B2
B2. 30sec FLR, rest 30sec then B3
B3. AMRAP 30sec – hrpu, rest 30sec then back to B1, x 3
-rest as needed-
C. 3:00 max effort calories – rower or AD
D. post WOD flexibility – Coach’s Choice