Crafted Brew – CompetitorWOD

Nov 21st, 2016

Category: Competitor

Crafted Brew – CompetitorWOD

Spotting a Back Squat

Spotting a Back Squat

Warm-up
20 calorie Row
15 front squats
-Quad rolling and quad stretch
20 calorie Row
15 front squats
-ankle mobility

Strength
Every Minute on the Minute
Squat Snatch
Minutes 1-4- 3 Reps @75-80%
Minutes 5-8- 2 Reps @85%
Minutes 9-12 1 Rep @90%+

Strength
Front Squat
3-3-3-3

WOD
45-30-15
Row
15-10-5
Muscle-ups

Regional -9-6-3
Open-6-4-2