Day 3
WOD 160914
warm-up – Coach’s Choice
A. 20:00 workload… not for time
40 repetitions of pulling strength + 800m of running
pull-ups – strict, negative or weighted
ring rows – strict, negative or feet elevated
-in this strength segment there should be no kipping
-focus should be on hollow position and time under tension
-this workload will be periodized over 4 weeks, where total reps will decrease each week
rest to 25:00 on timer, then B
B. 5 sets @ 97% effort… work every 3min
10sec AD sprint
2 stone to shoulder
(work @ 25:00, 28:00, 31:00, 34:00, 37:00)
C. post WOD body maintenance
