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161116 Wednesday

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Day 3
WOD 161116

warm-up – Coach’s Choice

A. 5 x 5 front squats @ 80% of 4RM (from last week)… squat every 3min
5. 5. 5. 5. 5. – 6-8 db curl & press @ dots
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00 on timer, then B
B. Complete workload @ high intensity
21. 15. 9.
kb swings – 32kg/24kg
6 wall climbs – OR – 15 hrpu @ dots
C. post WOD body maintenance

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