Day 1
WOD 150803
warm-up – Coach’s Choice
A1. 6 RFESS each leg, no rest between legs, rest 30sec then A2
A2. ring push-up cluster (see notes) – 3. 3. 3. 3. 3, rest 5sec in FLR position @ dots, rest 90sec then back to A1, x 3
-rest as needed-
B. 3 sets @ 85% effort
6-8 unbroken hang power cleans, tough, barbells not to exceed 175/115
200’ sprint
rest exactly 3min after 3rd set, then C
C. 50 bjsd – 24”/20” @ 90% effort
D. post WOD flexibility – Coach’s Choice
Notes:
-do push-ups & FLR from the floor if FLR cannot be maintained in rings with feet on box
