170419 Wednesday

Day 3
WOD 170419

warm-up – Coach’s Choice

A. Primary Lift – Back Squat… 3 x 10
@ 0:00, 3:00, 6:00… immediately after 3rd set perform 60sec SB each side
rest to 10:00 on timer, then B
B. EMOM 6:00
evens – 6-8 db chest press
odds – 10 strict/weighted ring rows
rest to 20:00 on timer, then C
C. 3 sets @ high intensity… workload is capped @ 10:00
500m row
6 clean to overhead… barbells not to exceed 115/75
9 burpees over bar
D. post WOD stretch