WOD 30th April 2018

29 Apr WOD 30th April 2018

Coaches Warm Up

Squat work:

Goblet Squat

3rds 5 reps + 20 sec hold with hip pry open

30 secs between rds

Work Capacity

4RFT
12 Burpees Box Jump Overs
6 Bar MU
3 Cleans @ 80% of Max

Coaches Notes:

Today marks the start of a focus in warm ups/cooldowns on the squat, and improving positions and mechanics.

The work capacity section today the cleans are supposed to be heavy singles. If you do not know your 80% then pick a weight you cannot cycle the bar with.