02.03.2015 WOD

2
Feb

02.03.2015 WOD

A. Mobility

B. Warm-up
“Coaches Choice”

C. WOD

Strength: Squat Cycle
Week 4, Session 1
5 sets of 4/8 @ 80% of 1RM Front Squat

Finisher/accessory work (NOT for time):
Max Effort 500m Row (keep track of time)
Rest 1-2 min
Followed by 3 rounds of the following accessory work:
10 dips (ring or dip bar)
2 rope climbs (8 supine rope-ups)
12 barbell ab rollout
Rest 1-2 min
Max Effort 500m row…must be within 5 seconds of the initial row or repeat!