Day 1
WOD 160718
warm-up – Coach’s Choice
A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time
20 ohs + 200’ farmers carry + 250m row
15 ohs + 200’ farmer’s carry + 250m row
10 ohs + 200’ farmer’s carry + 250m row
5 ohs + 200’ farmer’s carry + 250m row
rest to 25:00 on timer, then B
B. 5 sets @ 90% effort
200m run
10 burpees to target
30sec FLR
C. post WOD body maintenance
