160920 Tuesday

Day 2
WOD 160920

warm-up – Coach’s Choice

A. 3 x 10 cgbp (foundation phase), build bar each set & keep reps unbroken
work @ 0:00, 3:30, 7:00… during rest periods (and after 3rd set) perform 10 RFESS each leg… self-loaded
rest to 15:00 on timer, then B
B. @ 15:00…
3 sets @ high intensity
15 kb swings… kb’s not to exceed 24kg
15 burpees
rest to 25:00 on timer, then C
C. @ 25:00…
3 sets @ high intensity
15 pull-ups
15 bjsd… boxes not to exceed 30”
D. post WOD body maintenance