Day 4
WOD 140807
warm-up – Coach’s Choice
0:00, 3:00, 6:00, 9:00
3 power cleans
-warm-up, build to 5RM, and start from there
-find estimated 3RM over 4 sets
-keep reps touch and go, maintain foot position… receive the bar ready to squat
-if your feet are deviating to a sumo stance, the weight is too heavy… maintain foot position!
-rest accordingly, prep for WOD-
Choose a WOD that will challenge you, while remaining within your strength and skill sets
For time:
21-15-9
pull-ups
wall balls
kb swings – 32kg/24kg (scale from there)
-OR-
For time:
15-12-9
thrusters – 115/75
t2b
stone to shoulder – 116/73
-OR-
For time:
5-4-3-2-1
thrusters – 135/95
wall climbs
rope ascents
