130923 ~ Hatch Week 10!

Strength:

Hatch Week 10 Day 1:

Every 2 min x 6 min complete:

Backsquat:

1 x 5 @ 60%

1 x  5 @ 65%

1 x  5 @ 70%

1 x 5 @ 80%

then...

Every 90s x 5 min complete

Frontsquat:

1 x 5 @ 60%

1 x 5 @ 70%

2 x 5 @ 75%

then...

EMOM x 5 min

3 Jerk Balances @ 75-80% 1RM C&J

Conditioning:

CompWod "Besr of the Best" Open WOD 3

10 min AMRAP
1 set, max unbroken DU (**or 10 DU/DU attempts for newbies)
1 set max unbroken wallball (20/14#) 

Wallball can not be dropped, but can be held in the bottom of a squat position. Score is dubs + Wall Balls

Wall ball dropped, Wod over.

Cash Out:

2 x 250m row

1 x 500m row

**All out sprint**

 

 

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