Monday, March 11, 2013
ODDLY EVEN
Warm up: hip flexor/ext rot mob; 400 m run, 10 lunges tot, 2 x: 8 pause squats (2 s), 5 chin ups, 10 swings
Skill Focus: Box Squat
Build to proper box height and working load
WOD:
Box Squat
2 @ 75% EMOM for 12 min
rest 5 min
EMOM for 12 min
200 m run (on odd minutes)
5 chin ups & 7 kb swings 70#/53# (even min)
Post # rds completed in the emom and box squat weight used
Way to RX all 12 rds Jesse!
ODDLY EVEN
Warm up: hip flexor/ext rot mob; 400 m run, 10 lunges tot, 2 x: 8 pause squats (2 s), 5 chin ups, 10 swings
Skill Focus: Box Squat
Build to proper box height and working load
WOD:
Box Squat
2 @ 75% EMOM for 12 min
rest 5 min
EMOM for 12 min
200 m run (on odd minutes)
5 chin ups & 7 kb swings 70#/53# (even min)
Post # rds completed in the emom and box squat weight used
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