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
