151125 Wednesday

Day 3
WOD 151125

warm-up – Coach’s Choice

A. 1 bear complex + 6 front (or back) rack step-ups, total steps, alt legs – do not exceed 12”… perform complex @ 0:00, 3:30, 7:00, 10:30… rest to 12:00 then B’s
B1. 90sec SB, rest 30sec then B2
B2. 90sec FLR, rest 30sec then B3
B3. 90sec SB
-rest as needed, then choose a C-
Choose a benchmark and test yourself…
C1. 150 kb swings – 24kg/16kg
C2. 100 burpee pull-ups (G.I. Jane)
C3. 75 t2b – 3 burpees every drop off the bar (t2b should be rx’d)
C4. 30 muscle-ups for time
C5. 20 rope ascents for time
D. post WOD body maintenance

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