Day 2
WOD 140930
warm-up – Coach’s Choice
(if you were hoping for one more week of 20 squats, do them today during the strength segment)
Focus: Tempo Front Squats
3 front squats, 33X3, 3 sets (0:00, 3:00, 6:00)
1 front squat, 10X0, 3 sets (9:00, 11:00, 13:00)
Practice: Core Development
-during rest times, practice side bridges, hollow rocks and straight arm support in the rings
-20-30 second increments… keep it non-invasive
-rest accordingly, set up barbell @ 77% of your heaviest front squat-
For time:
5-4-3-2-1
squat cleans
10-15 ring dips between each set
