150518 Monday

Day 1
WOD 150518

warm-up – Coach’s Choice

A1. 6-8 pendlay row, rest 30sec then A2
A2. ring dip cluster – 5. 5. 5. 5 – OR – bench dip cluster – 7. 7. 7. 7, rest 10sec @ dots, rest 1min, x 3
-rest as needed-
B. 5 sets @ 85-95% effort, work @ 0:00, 2:00, 4:00, 6:00, 8:00
15 unbroken wall balls
10 burpees
+
@ 10:00…
1000m row @ 2k pace
C. 5-10min post WOD flexibility – Coach’s Choice