141217 Wednesday

Day 3
WOD 141217

warm-up – Coach’s Choice

A1. 4 ohs @ 42X1, rest 30sec then A2
A2. 10 single leg RDL @ 3011, self-loaded, no rest between L&R leg, rest 1:00 then back to A1, x 2
-rest as needed-
B. for time – 20 burpee pull-ups
+
6 sets @ 85-90% effort
10 calorie row
10 db g2oh, total reps, alt arms
1-2 rope ascents – OR – 5 plank rope ascents
rest 1:00