160810 Wednesday

Day 3
WOD 160810

warm-up – Coach’s Choice

A1. 6 pendlay row, rest to top of minute, then A2
A2. 6 deadlifts @ controlled tempo… rest to 3:00, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. EMOM 10:00
evens – 8 front rack lunges, total reps, stationary-stepping forward
odds – 10 heavy kb swings
no rest b/t B & C
C. AMRAP 8:00 @ 85% effort
turkish get-ups
D. post WOD body maintenance