161012 Wednesday

Day 3
WOD 161012

warm-up – Coach’s Choice

A. 15:00 workload… 5 x 5 cgbp, all 5 sets @ finishing weight from 161004
5. 5. 5. 5. 5. – 10 RFESS each leg @ dots… self loaded
rest to 20:00 on timer, then B
B. EMOM 20:00 **(first two AM heats do 15:00 EMOM)**
minute 0, 4, 8, 12, 16 – 20 lunges, total reps, alt legs
minute 1, 5, 9, 13, 17 – 6-8 single arm row each arm
minute 2, 6, 10, 14, 18 – FLR **(first two AM heats skip this)**
minute 3, 7, 11, 15, 19 – 200m run
C. post WOD body maintenance