April 30th, 2015

 

IMG_20150428_180937

 

Today’s WOD

Dynamic squat week 4(Tempo Squats) 3sec descent, 2 sec pause, fast ascent. Avoid bouncing and keep shoulders up.

 

Rest; 2 min between work

Warm up:

8@Bar, 6@30%, 3@40%, 3@60%

Work:

3@68%, 3@70%, 3@70%, 3@73%, 3@73%

+

21-15-9

Hang Squat clean @ 115/75

Ring Dips

Coaches Tips:  Squats should be feeling strong, keep pushing it only 2 more weeks to go before retesting. Metcon should be quick, adjust accordingly to your level to keep a strong pace up

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