150928 Monday

Day 1
WOD 150928

warm-up – Coach’s Choice

A1. ring push-up cluster – 5. 5. 5. 5, rest 3sec in FLR @ dots, rest 30sec then A2
A2. 6-8 pendlay row, rest 2min then back to A1. x 3… build on row each set
-rest as needed-
B. tabata mash-up – thrusters & burpees… barbells @ 75/45, scale accordingly
20sec thrusters, 10sec rest
20sec burpees, 10sec rest, x 8… (if scoring… list tabata score)
-rest as needed-
C. AMRAP 5:00 – row for calories
D. post WOD body maintenance

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