Day 3
WOD 150513
warm-up – Coach’s Choice
Athlete’s choice – Pulling Strength
A. 3 x AMRAP weighted pull-up @ 85% 1RM – OR – 3 x 6 single arm row, tough, @ 3010 tempo
perform work @ 0:00, 3:00, 6:00
-rest as needed-
B. clean to overhead cluster – 2. 2. 2. 2. 2, rest 10-15sec @ dots, rest 1min after 5th set, x 3… barbells not to exceed 135/95
-rest as needed-
C. 5:00 bjsd test – 24”/20”
Rules:
-Athlete must jump up, establish full extension, then step down
-Keep moving!
-If you must stop… stop on top of the box
-If you stop on top of the box… 3 deep breaths, then go!
