141028 Tuesday

Day 2
WOD 141028

warm-up – Coach’s Choice

A. 3 sets @ 90% effort
1 rope ascent – OR – 5 pull-ups
8 high box jumps w/step-down
12 unbroken kb swings – choose kb that will allow you to keep effort high, reps unbroken
10 burpees AFAP
rest walk 5:00, then B

B. 3 sets @ 90% effort
20 double unders (75 singles)
8 power snatch– 75/45
12 unbroken wall balls
3 burpee muscle-ups – OR – 5 burpee pull-ups
rest walk 5:00, then C

C. 800m run, not for time