150311 Wednesday

Day 3
WOD 150311

warm-up – Coach’s Choice

A. 6 x 10sec shuttle sprints, rest 2:00 between sprints
-rest 5min-
B. EMOM 7:00 – 1 squat clean (build to a heavy single in 7 sets)
-rest 5min-
C. 3 sets @ 80-90% effort
15 kb swings – 24kg/16kg
20 abmat sit-ups
15 bjsd – 24”/20”
rest 1:00

Post WOD Flexibility:
5:00 static stretching – Coach’s Choice
5:00 foam roll