Day 4
WOD 160908
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 @ 15:00… this workload is not for time
5-4-3-2-1
back squat… 200m run + 30sec SB each side after each set
rest to 20:00 on timer, then B
B. 5 x 10sec AD sprint @ 100% effort, sprint every 2:00
(20:00, 22:00, 24:00, 26:00, 28:00)
immediately after 5th bike sprint, go to C
C. 400m loaded carry… pick something up and carry it 400m!
D. post WOD body maintenance
