Workout of the Day August 13, 2014
Aubrey looking ready to PR.
Iso/Stab- 4 way deadbugs into home position hold 4 x 45 sec >> 30 sec
Gym- Muscle-up transition work if you have time
Strength- Bench Press 5-5-5-5-5 @ 31x1 work up to a heavy 5 under tempo. Yes, that 1 second pause is on your chest.
Skill Transfer- Clean thacker or burg warm-up getting ready for the WOD
Alternating EMOM 16 min (15 max effort movement followed by rest)
Power Clean x 15 secs (rest 45) weight is athlete/coach choice
Ring Dips x 30 sec (rest 30 sec)
5 Meter Sprint x 15 sec (rest 45 sec)
Weighted Step-ups x 30 sec (rest 30 sec)