150114 Wednesday

Day 3
WOD 150114

warm-up – Coach’s Choice

A. 2 front squats @ 85% of 1RM + 5 jerk drives, perform @ 0:00, 3:00, 6:00, 9:00
jerk drive link
-rest as needed-
B1. 6 pendlay row @ 01X1, rest 30sec then B2
B2. 8-12 ring dips + 30sec straight arm support, rest 1min then back to B1, x 3
-rest as needed-
C. For time @ 100% effort
500m row
50 burpees
150 double unders – OR – 50 box jumps – 24”/20”