160615 Wednesday

Day 3
WOD 160615
(Repeat WOD 151217)

warm-up – Coach’s Choice

A. EMOM 5:00
pull-ups + push-ups + squats
choose a rep range and hold it as an EMOM for 5:00
2-4-6, or 3-6-9, or 4-8-12
-rest as needed, prep for Open WOD 11.4)
B. AMRAP 10:00 of:
60 bar-facing burpees
30 ohs – 120/90
10 muscle-ups
(scale accordingly if not “scoring” WOD)
C. post WOD body maintenance