Day 3
WOD 160511
warm-up – Coach’s Choice
A1. 5 strict press + 3 push press + 1 push jerk… rest to top of minute, then A2
A2. 10 db weighted step-ups @ 12”-18”, total reps, alternate legs and perform curl at top of every step-up… back to A1 @ 4:00 & 8:00
rest to 15:00 on timer, then B
B. Perform workload for time… capped @ 15:00… barbells @ 100% of A1
60 calorie row – OR – 200 double unders
50 db g2oh, total reps, alt arms
40 overhead lunges w/dumbbell
30 pull-ups
20 thrusters @ 100% of A1
10 burpees over bar
C. post WOD body maintenance
