150209 Monday

Day 1
WOD 150209

warm-up – Coach’s Choice

A. 3 x 3 front squat @ 33X2, increase load each set, squat @ 0:00, 3:00, 6:00
B1. 6-8 db thrusters, rest 30sec then B2
B2. 10-12 strict ring rows, rest 1min then back to B1, x 3
C. 10min skills practice – rope climbs, muscle-ups, double unders, kipping
D. For time – 90-100% effort
70 burpees
60 abmat sit-ups
50 kb swings – 24kg/16kg
40 bjsd – 24”/20”
30 pull-ups
20 ring dips
10 double unders