Day 3
WOD 160713
warm-up – Coach’s Choice
A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00
20 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
15 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
10 thrusters +200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
5 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
rest to 25:00 on timer, then B
B. 50 bjsd/step-ups… w/60sec FLR every 10 reps… boxes not to exceed 30”
C. post WOD body maintenance
