150629 Monday

Day 1
WOD 150629

warm-up – Coach’s Choice

A1. 6-8 RFESS @ 3010 tempo, rest 30sec then A2
A2. AMRAP 30sec – ring dips – OR – bench dips, rest 30sec then A3
A3. 60sec FLR, rest 1min then back to A1, x 3
-rest as needed-
B. 5 sets @ 85-95% effort
200m run
10 deadlifts – barbells not to exceed 135/95
10 burpees over bar
rest 1min
C. post WOD flexibility – Coach’s Choice