150521 Thursday

Day 4
WOD 150521

warm-up – Coach’s Choice

A1. 5 heavy deadlifts, rest 30sec then A2
A2. 10 db single arm overhead press, no rest between arms, rest 1min then back to A1, x 3 (keep them strict as long as possible before implementing power core to extremity)
-rest as needed-
B. 4-5 sets @ 85-95% effort
200’ farmer’s carry – athlete’s choice
200m sandbag carry
rest 1min
C. 5-10min post WOD flexibility – Coach’s Choice