160518 Wednesday

Day 3
WOD 160518

warm-up – Coach’s Choice

A1. @ 0:00, 4:00, 8:00 – 3 hang power cleans + 6 total step-ups @ 12” + FLR to top of minute
A2. @ 1:00, 5:00, 9:00 – pull-up cluster – 5. 5. 5, rest 10sec @ dots
rest to 15:00, then B
B. 5 x 300m row, rest 1min b/t sets… rest 1min after 5th set, then C
C. 21-15-9 @ high intensity
bjsd… boxes not to exceed 30”
*10 stone to shoulder + 5 stone squats after each round of bjsd*
D. post WOD body maintenance