160415 Friday

Day 5
WOD 160415

warm-up – Coach’s Choice

Barbells and wall balls/kbs on opposite sides, athletes must run, jog or walk to and from… barbells not to exceed 135/95
A. 4 x 3 sets @ 95% effort… efforts will not be capped
5 power cleans + 5 wall balls
work @ 0:00, 4:00, 8:00, 12:00
B. 200’ rest walk + 200m jog… C starts @ 20:00 on timer
C. 4 x 3 sets @ 95% effort… efforts will not be capped
5 push jerks + 5 Russian kb swings
work @ 20:00, 24:00, 28:00, 32:00
D. post WOD body maintenance