Day 4
WOD 150820
warm-up – Coach’s Choice
A. barbell complex cluster
1 hang power snatch + 1 ohs + 2 oh lunges = 1
1. 1. 1. 1. 1, rest 30sec @ dots, rest 2min after 5th set, x 3
-rest as needed-
B1. 2 x 500m row @ 90% aerobic effort, rest 2min between sets, then B2
B2. 2 x 30 burpees @ 90% aerobic effort, rest 2min between sets, then B3
B3. 2 x 30 shoulder to overhead – barbells not to exceed 75/45, rest 2min between sets, then B4
B4. 200m farmer’s carry – make it tough!
C. post WOD flexibility
