Day 3
WOD 160706
warm-up – Coach’s Choice
A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00
20 back squats + 200m farmer’s carry + 30sec FLR
15 back squats + 200m overhead plate carry + 30sec FLR
10 back squats + 200m sandbag carry + 30sec FLR
5 back squats + 400m run + 30sec FLR
rest to 25:00 on timer, then B
B. 5 x AMRAP 1:00 @ 90% effort… 1min rest b/t sets
burpee pull-ups – OR – burpee muscle-ups
C. post WOD body maintenance
