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160826 Friday

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Day 5
WOD 160826

warm-up – Coach’s Choice

A. combine linear progression with aerobic flow for the overhead press, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 35:00… this workload is not for time
15-12-9-6-3
overhead press…
perform aerobic flow workload after each set of overhead presses
150m row
10 overhead lunges w/med ball, total reps
200’ med ball carry
1 rope ascent – OR – 3 pull-ups + 3 t2b/k2e/hkr
(sets 1-5 are linear progression + aerobic flow workload… sets 6-10 are aerobic flow workload only)
B. post WOD body maintenance

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