170228 Tuesday

Day 2
WOD 170228

warm-up – Coach’s Choice

A. 1 set every 3min for 3 total sets @ 90% effort… workload capped @ 1:30… barbells capped @ 115/75
10 shoulder to overhead + 3 rope ascents – OR – 6 pull-up/t2b combo
work @ 0:00, 3:00, 6:00… rest to 15:00 on timer, then B
B. 1 set @ 90% effort… capped @ 15:00… barbells not to exceed 135/95
bike 50 calories – OR – row 60 calories
30 power cleans
20 bar-facing burpees
100 double unders – OR – 45 bjsd… not to exceed 20”
C. post WOD body maintenance