161026 Wednesday

Day 3
WOD 161026

warm-up – Coach’s Choice

A. EMOM 20:00
minute 0, 4, 8, 12, 16 – 6-8 single arm push press
minute 1, 5, 9, 13, 17 – 6-8 single arm push press
minute 2, 6, 10, 14, 18 – FLR
minute 3, 7, 11, 15, 19 – 20sec row sprint
rest to 25:00, then B
B. AMRAP 5:00 @ high intensity
15 sdhp – 95/65
7 muscle-ups – OR – 5 burpee pull-ups
C. post WOD body maintenance