151118 Wednesday

Day 3
WOD 151118

warm-up – Coach’s Choice

A1. 3 ohs or back squat @ 42X1 tempo, rest 30sec then A2
A2. hrpu cluster 5. 5. 5, rest 5sec in FLR @ dots… perform A’s @ 0:00, 5:00, 10:00
-rest as needed-
B. 5 x 1:00 @ 90% effort, rest 1min btw sets
100m row + max effort burpees
-rest 5min after 4th set then C-
C. 5 x 1:00 @ 90% effort, rest 1min btw sets
10 burpees AFAP + max effort row for meters
D. post WOD body maintenance

 

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