Day 2
WOD 150317
warm-up – Coach’s Choice
Set up sleds and barbells so workload is @ or around 40-50 seconds
A. Perform 3 sets @ 90% effort… do work @ 0:00, 4:00, 12:00, barbells NOT TO EXCEED 95/65
25’ sled pull + 25’ sled push + 6 clean to overhead + 6 burpees over bar
-immediately after 3rd set – 7:00 row @ Z1 (aerobic pace)
start B @ or around 21-22:00 on timer
B. Perform 3 sets @ 90% effort… do work at 22:00, 26:00, 30:00, barbells NOT TO EXCEED 95/65
25’ sled pull + 25’ sled push + 6 power snatches + 6 burpees over bar
5:00 post WOD flexibility – Coach’s Choice
5:00 foam roll
