150708 Wednesday

Day 3
WOD 150708

warm-up – Coach’s Choice

A. 3 x barbell complex cluster – 1 power clean + 2 front squats + 3 push jerks = 1
1. 1. 1, rest 30sec @ dots, rest 2min between sets
-rest as needed-
B. 5 x 2:00 work/2:00 rest @ 90% effort
15 ghd sit-ups – OR – 20 abmat sit-ups
25 air squats
max rope ascents – OR – max burpees (until time expires)
C. post WOD flexibility – Coach’s Choice