WOD 3/14/11

Dynamic warm-up:
Hip mobility
 
 
Strength/Skill WOD
5 Sets of 5 Reps of:
 
Backsquat
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
5 Sets of 3 Reps:
 
Bench
L.1 40-60% Body weight Technique
L.2 50-70% Body weight Technique, intensity
L.3 45-65% Of heaviest possible (AHAP), go up 10 lbs each set
 
(Coaching Notes)
L.1-L.2   Concentrate on technique
L.3         Work on setting new PR
 
Endurance WOD
3 Sets of:
With a time of 4 min- Row 200 meters, then complete time with Burpee's 
 
(Coaching Notes)
Count Burpee's each round for score