150729 Wednesday

Day 3
WOD 150729
(Repeat WOD 150415, C only)

warm-up – Coach’s Choice

A. 3 x 3 front squats @ 33X3 tempo, 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. db curl & press cluster – 4. 4. 4. 4. 4, rest 10sec @ dots, rest 30sec then B2
B2. 60sec FLR, rest 1min then back to B1, x 2
-rest as needed-
C. For time @ 100% effort
50 calorie row
60 wall balls
70 burpees
D. post WOD flexibility