Day 1
WOD 150727
warm-up – Coach’s Choice
A. 3 x 3 – back squats @ 30X2 tempo, build each set (no failed reps)… squat @ 0:00, 4:00, 8:00… perform 30sec SB + 30sec FLR + 30sec SB during each rest period and after 3rd set
-rest as needed-
B1. clean & jerk cluster – 2. 2. 2. 2. 2, rest 10sec @ dots, rest 30sec then B2 (barbells not to exceed 165/115)
B2. 5 ring rows @ 50X1 tempo, rest 2min then back to B1, x 2
-rest as needed-
C. 3 sets @ 90% effort
20 db g2oh, total reps, alt arms
200m sprint
rest 1min
D. post WOD flexibility
