160420 Wednesday

Day 3
WOD 160420

warm-up – Coach’s Choice

A1. pulling strength segment… choose a workload, rest to top of minute, then A2
-5 weighted chin-ups
-7 strict chin-ups
-5 ring rows @ 50X2
A2. 5 RFESS db thrusters, no rest b/t legs, back to A1 @ 3:30 & 7:00
rest to 15:00 on timer, then B
B. 6 sets @ 90% aerobic effort
15 kb swings – 24kg/16kg
200’ run
10 burpees
30sec FLR
C. post WOD body maintenance