161110 Thursday

Day 4
WOD 161110

warm-up – Coach’s Choice

A. 1 set @ high intensity… barbells not to exceed 95/65… capped @ 6:00
500m row
30 clean to overhead
rest to 10:00 on timer, then B
B. 1 set @ high intensity… dumbbells not to exceed 75/50… capped @ 6:00
150 double unders… (singles for your 500m time from “A”)
30 db g2oh, total reps, alt arms
rest to 20:00 on timer, then C
C. 1 set @ high intensity
30 burpees
50 wall balls
D. post WOD body maintenance