150312 Thursday

Day 4
WOD 150312

warm-up – Coach’s Choice

A. AMRAP 6:00 @ 80-90% effort
tgu – moderate load
-rest as needed-
B. 4 sets of the following complex… work @ 0:00, 3:00, 6:00, 9:00
1 back squat + 1 btn push jerk + 3 ohs
-rest as needed-
C. AMRAP 6:00 @ 80-90% effort
tgu – moderate load
(A & C should match in score and effort)

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