160217 Wednesday

Day 3
WOD 160217

warm-up – Coach’s Choice

A. 1500m row… 6-9 hrpu every 150m, not for time… create aerobic flow, capped @ 10:00
when timer hits 10:00, start B
B. EMOM 5:00
1 squat clean… build each set
@ 16:00 on timer, start C
C. AMRAP 5:00 @ high intensity
1 squat clean @ 100% of B
3 hspu – OR – 1 wall climb
5 t2b/k2e/hkr
rest to 25:00 on timer, then D
D. core test
@ 25:00 test 90sec SB (R)
@ 27:00 test 90sec SB (L)
@ 29:00 test 120sec FLR
E. post WOD body maintenance