Day 3
WOD 140730
warm-up – Coach’s Choice
0:00, 3:00, 6:00
5 ohs
-warm-up and build to your number from last week, and use it for all 3 sets
-ghost ride ONLY to avoid injury
-rest accordingly, set up for WOD-
Athletes will need an empty barbell + two bumper plates to create a 95# bar for Men’s Rx’d or 65# bar for Women’s Rx’d. Keep the barbell empty and have the bumper plates and clips nearby, ready to load. Athletes will also need a box.
For time:
carry both bumper plates 200m, then load one bumper on to your barbell
carry one bumper plate 400m, then load second bumper on to your barbell
30 hang power snatches (no ghost riding)
30 box jumps w/step-down – 24”/20”
2 rounds of:
5 hang squat clean thrusters (no ghost riding)
5 pull-ups – OR – bar muscle-ups
