160711 Monday

Day 1
WOD 160711

warm-up – Coach’s Choice

A. EMOM 12:00
@ 0:00, 4:00, 8:00 – 5 strict press + 3 push press + 1 push jerk
@ 1:00, 5:00, 9:00 – 15sec of pull-ups + 15sec of rest, x 2
@ 2:00, 6:00, 10:00 – AMRAP 1:00 – air squats
@ 3:00, 7:00, 11:00 – 30sec FLR + 30sec rest
rest to 20:00 on timer, then B
B. 5 sets @ 90% effort
150m row + 10 burpees over erg (lateral hops/steps)
rest 1:00 b/t sets
C. post WOD body maintenance