150423 Thursday

Day 4
WOD 150423

warm-up – Coach’s Choice

A. 10:00 to establish a heavy 3 rep push press… keep it a press, no jerks!  Rest 5:00 and set up at 65-55% of heaviest successful lift
B. 5 sets @ about 90% effort (see notes for rope climb sub)
1:00 – 1 or 2 rope ascent(s) + max reps hang clean & jerk
3:00 – rest
C. 5-10min post WOD flexibility – Coach’s Choice

Notes for B:
-sub for rope climbs = 5 ring rows + 5 ring dips

 

 

 

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