15.2

Posted: 12/11/2016 in Uncategorized
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Warm-up

2 rounds:

300m row

15 goblet squats

15 PVC pass throughs

WOD

“15.2”

From 0:00-3:00

2 rounds of:

10 OHS (95/65)

10 CTB pull-ups

From 3:00-6:00

2 rounds of:

12 reps of each movement

From 6:00-9:00

2 rounds of:

14 reps of each movement

(scale so you can work for at least 9 minutes)

Strength

Back Squat (10-12 minutes)

1 rep at 90% + 10lb

5 reps at 40lbs less

*take 4-5 build up sets prior to these sets

Recovery 

5 minutes of foam rolling, focusing on the quads

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