170313 Monday

Day 1
WOD 170313

warm-up – Coach’s Choice

A. 3 x 5 pause thrusters… work every 3min… starting weight @ 50% of front squat from 170306
-hold bottom of thruster for 3sec
-hold overhead position of thruster for 3sec
work @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periods, and after 3rd set
rest to 15:00 on timer, then B
B. Complete workload @ 90% effort
5:00 – max calories on bike or rower, then:
AMRAP 10:00
10 burpees
6 pull-ups – OR – 3 bar muscle-ups
C. post WOD body maintenance