Day 4
WOD 160922
warm-up – Coach’s Choice
A. 15:00 workload… not for time
30 repetitions of pulling strength + 5:00 of core holds (SB, FLR, hollow rock)
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 20:00 on timer, then B
B. 5:00 test!
45 calories – rower
45 db thrusters
-workload is capped @ 5:00
-partition work as desired
C. post WOD body maintenance
