170306 Monday

Day 1
WOD 170306

warm-up – Coach’s Choice

A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 170227
rest to 10:00 on timer, then B
B. EMOM 5:00… barbell @ 100% of A
6 deadlifts + 6 burpees
rest to 20:00 on timer, then C
C. 5 sets @ 90% effort… capped @ 10:00
15 shoulder to overhead… barbells not to exceed 95/65
30 double unders (or 45sec of attempts, whichever happens first)
10 t2b/k2e/hkr
D. post WOD body maintenance