9.19.16

change

warm up

coach picks

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Strength:

Back Squat

3×4 @ 75%

3×4 @ 80%

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WOD:

3 rounds

30 cal row

30 C2B

30 med ball sit ups 20/14

RX PLUS: C2B and 20/14

RX : pull ups and 20/14

Scaled: knees to elbow/knees to as high as possible 14/10

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Cool down: 200 m walk

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Extra Credit:

Squat Snatch

4-4-3-3-2-2-1-1

RX PLUS ATHLETES- Squat Snatch***without moving feet***