140707 Monday

Day 1
WOD 140707

warm-up – Coach’s Choice

push press
primer set – 1×5 @ 50% of 3RM
primer set – 1×3 @ 75% of 3RM
primer set – 1×1 @ 100% of 3RM
strength sets – 3×1… build a 1RM
press @ 0:00, 3:00, 6:00

-rest to 10:00-

3 rounds for time of:
30 burpees
90 seconds rest
-strive for consistency in form and speed of movement first
-don’t sacrifice form for finishing speed

upon completing the 3rd set of 30 burpees…
-rest exactly 5:00, then-

1 max effort of unbroken wall balls