Day 3
WOD 140409
warm-up – Coach’s Choice
5 rounds of:
5 bent row w/3 second hold – barbell comes to rest between each rep
rest 2:00
(keep barbells together for WOD)
3 rounds of: (45/25)
10 dumbbell overhead walking lunges (R arm) – total steps
10 dumbbell overhead walking lunges (L arm) – total steps
1:00 rest (after completing 20 total steps)
In 8:00, perform…
35 power cleans (with finishing weight from bent row)
35 t2b/k2e (50 abmat sit-ups)
in time remaining, complete as many reps as possible of a pulling movement within your skill set:
ring rows
jumping pull-ups
pull-ups
ring muscle-ups
post WOD
3×15 ghd sit-ups
3x 15 back extensions
not for time
