161117 Thursday

Day 4
WOD 161117

warm-up – Coach’s Choice

A. 1 set @ 70-80% effort… barbells not to exceed 95/65… capped @ 4:00
18 deadlifts + 4 burpees over bar
15 hang power cleans + 3 burpees over bar
12 shoulder to overhead + 2 burpees over bar
9 sdhp + 1 burpee over bar
rest to 6:00 on timer then B
B. repeat “A” @ 80-90% effort… capped @ 3:00
rest to 12:00 on timer, then C
C. repeat “A” @ 100% effort… no time cap
rest to 18:00 on timer, then D
D. 750m row for time!
E. post WOD body maintenance