160106 Wednesday

Day 3
WOD 160106

warm-up – Coach’s Choice

A1. AMRAP 45sec – jump rope, rest 15sec then A2
A2. AMRAP 30sec – RFESS, right leg, self loaded, rest 15sec then A3
A3. AMRAP 30sec – RFESS, left leg, self loaded, rest 45sec then back to A1, x 3
-rest as needed-
B. For time @ 90% effort
21-15-9
hrpu
bjsd – 24”/20”
hang power snatch – 75/55
-rest 5-6min then C-
C. 3 rounds for time @ 90% effort
15 kb swings – 24kg/16kg
12 goblet squats – 24kg/16kg
9 t2b/k2e/hkr
D. post WOD body maintenance