Day 3
WOD 140521
warm-up – Coach’s Choice
0:00 – 3 deadlifts
2:30 – 3 deadlifts
5:00 – 3 deadlifts
7:30 – 3 deadlifts
10:00 – 3 deadlifts
-rest to 15:00-
5:00 – practice/establish front rack stationary lunges (stepping forward) – 4 total reps
**(do not exceed 165/115)**
@ 20:00…
5 rounds of:
200m run
execute 4 total front rack lunges after completing each run (1R, 1L, 1R, 1L)
-when the clock hits 30:00, start the next challenge-
Time Cap is 10:00 for each, no exceptions! Please perform challenge as it is written!
150 kb swings – 24kg/16kg (scale from there)
-OR-
30 ring muscle-ups
-OR-
20 rope ascents
