Day 3
WOD 170510
warm-up – Coach’s Choice
A1. Primary Lift – Back Squat… work @ 0:00, 5:00, 10:00
set 1 – 15 reps… set 2 – 10 reps… set 3 – 5 reps
A2. 8 strict/weighted pull-ups/ring rows… work @ 1:30, 6:30, 11:30
A3. 200’ loaded overhead carry (load w/plate, kbs or dbs)… work @ 3:00, 8:00, 13:00
rest to 20:00 on timer, then B
B. 3 sets @ high intensity… workload capped @ 10:00
15 g2oh… barbells n-t-e 95/65
50 double unders/60sec attempts
20 pistols – OR – 40 perfect air squats
C. post WOD stretch
