Day 1
WOD 170327
warm-up – Coach’s Choice
A. 3 x 5 pause thrusters… work every 3min… finish heavier than 170320
-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 10:00 on timer, then B
B. EMOM 6:00
evens – 10 barbell front rack lunges
odds – 10 strict ring rows
rest to 20:00 on timer, then C
C. 3 x 2:00 @ 90% effort, rest 2min b/t sets
400m row + burpee pull-ups until time expires
D. post WOD stretch
