160509 Monday

Day 1
WOD 160509

warm-up – Coach’s Choice

A1. 5 deadlifts + 3 hang power cleans + 1 squat clean thruster… rest to top of minute, then A2
A2. t2b/k2e/hkr – 5-7 reps @ :00, :20, :40… at top of minute go immediately to A3
A3. 1:00 FLR… back to A1 @ 5:00 & 10:00
rest to 20:00 on timer, then B
B. 3 sets @ 90% effort
200m overhead plate carry
15 heavy Russian kb swings
9 pull-ups – OR – 5 bar muscle-ups
C. post WOD body maintenance