Monday, 24 February WOD

Warm Up

  • ~Coaches choice 10-12 minutes

Strength: Back Squat 

  • 9-7-5-3-1-1-1-1-1-1-1
  •  Use the heaviest weight you can for each set. Rest as needed between sets.
  • Complete on a running clock: 
    • On the 0:00- 1×9 
    • On the 2:00- 1×7 
    • On the 4:00- 1×5 
    • On the 6:00- 1×3 
    • On the 8:00- 1×1 
    • On the 9:00- 1×1 
    • On the 10:00- 1×1 
    • On the 11:00- 1×1 
    • On the 12:00- 1×1 
    • On the 13:00- 1×1 
    • On the 14:00- 1×1

METCON

As many reps as possible in 9 mins of: 

  • 30 Double Unders 
  • 1 Hang Squat Clean, 135/95 lbs 
  • 30 Double Unders 
  • 2 Hang Squat Cleans, 135/95 lbs 
  • 30 Double Unders 
  • 3 Hang Squat Cleans, 135/95 lbs 

… Continue adding 1 Hang Squat Clean rep each round until time expires.

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