Day 1
WOD 160808
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… this workload is not for time
15-12-9-6-3
ohs… perform 200’ farmer’s carry + 250m row after each set
rest to 25:00 on timer, then B
B. 5 sets @ 80-90% effort… barbells not to exceed 95/65
15 shoulder to overhead
12 pull-ups – OR – 6 muscle-ups (bar or ring)
200m run
C. post WOD body maintenance
