151216 Wednesday

Day 3
WOD 151216

A. 5 x 20sec AD sprints, rest 2:40min b/t sets
0:00, 3:00, 6:00, 9:00, 12:00
-rest as needed-
-prep for speed work, snatch – OR – clean-
B1. 1 set every 2min for 3 sets (1st set @ 0:00, 2:00, 4:00), (2nd set of B1 @ 10:00, 12:00, 14:00)
1-2-3-4
power snatch or power clean
*perform 1 burpee over bar after each completed set*
rest to 6:00 on timer then B2
B2. 3:00 row @ 80-90% effort, rest 1min then back to B1, x 2
C. post WOD body maintenance