9/29/14WOD

9/29/14WOD

Monday 9/29/14

Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4

BB on back rear foot elevated split squat @30X1; 6-8/leg; rest 20sec

AMRAP CTB chin ups; rest 3mins x 3

30 man makers 40/25#/arm every min complete 4 burpees – for time
+
10mins 85% effort
Row 200m
bear crawl 20m

Rest 3mins

10min 85% effort
HS walk 15ft
5 SC 155/105#
FW 30m 100/70#/arm

Notes:
- build per set on squat clusters
- focus on tempo for RFESS
- if less than 10 CTB do 2-3sets in cluster form rest 15sec btw ctb sets
- work on sustainable pace for 10min work

1 comment (Add your own)

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