150826 Wednesday

Day 3
WOD 150826

warm-up – Coach’s Choice

A1. 5 kb front rack squats @ 3131 tempo, rest 30sec then A2
A2. 12 kb front rack walking lunges, total steps, rest walk 200’ then back to A1, x 3
-rest as needed-
B. 5 x 1:00 @ 90+% effort
30sec AD sprint + max effort shoulder to overhead – barbells not to exceed 135/95
work @ 0:00, 4:00, 8:00, 12:00, 16:00, go immediately to C after 5th set
C. 800m run – or 600m sandbag carry
D. post WOD flexibility