Day 3
WOD 140416
warm-up – Coach's Choice
EMOM for 10:00 perform 1 rope ascent (5 plank ascents)
hold bumper plate (45/25) overhead and walk in-between each rope ascent
notes:
-athletes will be walking around the perimeter of the gym, with bumper plate overhead
-EMOM, athletes will place bumpers on the ground and perform the required task
-please do not slam bumper plates on to the floor… slamming bumpers will result in a 50 burpee penalty for everyone in your heat, no exceptions!
-athletes will change direction each minute
-rest exactly 5:00-
EMOM for 10:00 of:
10 burpees
post WOD
3×15 – ghd sit-ups
3×15 – back extensions
not for time
