Day 3
WOD 140917
warm-up – Coach’s Choice
EMOM for 6:00 of:
evens – 5-8 tough pull-ups (weighted, strict or negative)
odds – 5-8 single arm push press each arm (dumbbells, 3 second negative)
rest 4:00, then repeat 6:00 EMOM
-rest to 22:00-
-reset clock for next segment-
8:00 segment of:
1 round, 100% effort
3 hang squat cleans, tng @ 70-80% 1RM
20 burpee bar hops, lateral, AFAP
-rest until clock hits 4:00, then-
AMRAP in 4:00 of:
box jumps w/step-down – 24”/20”
(we want you to jump in this segment, so set yourself up accordingly… internalize, put the blinders on and do box jumps within your skill set, pace yourself, breathe!)
