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151117 Tuesday

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Day 2
WOD 151117

warm-up – Coach’s Choice

For A, use the even minutes to practice speed and build your clean… power or squat, and use the odd minutes to train your dips or muscle-ups
A. EMOM 14:00
evens – 1-3 cleans – athlete’s choice
odds – 1-3 dips @ :00, :20, :40 – OR – 1-2 muscle-ups (ring or bar) @ :00, :20, :40
-rest to 20:00 on timer, then B-
B. 1 set for time of:
50 bar-facing burpees
40 t2b/k2e/hkr
30 wall balls
C. post WOD body maintenance

 

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