141008 Wednesday

Day 3
WOD 141008

warm-up – Coach’s Choice

Focus/Practice/Training: Aerobic Power @ 85-90% effort

4:00 @ 85-90% effort
600m run
burpees, max reps to target

-rest 3:00-

4:00 AMRAP @ 85-90% effort
7 sdhp – 75/45
7 box jumps w/step-down – 24”/20”
7 wall ball

-rest 3:00-

4:00 AMRAP @ 85-90% effort
9 hrpu – OR – 2-3 muscle-ups (bar or rings)
6 hang power snatch – 75/45
5 ohs – 75/45

-rest 3:00-

4:00 @ 85-90%
row max meters – sustainable effort, no critical drop-off in /500m pace