Pre-Wod:
15 min AMRAP:
3 Inch-Worm-Up-Dawg
6 Pull-Up
9 Goblet Squat @ 3210 tempo
10 Push-Up
20 Calorie Row
2 min: Work on Hip Hinge Archetype, or 6 G.H.R. @ 20×1
Workout of the day for Friday, September 4th, 2015:
A.
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents (Sub: up to 30 sec. Chin-Up Hold + 5 sec. Eccentric)
2 front squats @ 65% 1RM
From 2:00-4:00
15-ft. rope climb, 2 ascents
4 front squats @ 65% 1RM
Continue adding 2 reps to the front squat each interval for as long as you are able.
B.
Max Plank, 10 seconds longer than Tuesday’s!