170524 Wednesday

Day 3
WOD 170524

warm-up – Coach’s Choice

A. 3 power cleans + 3 high box jumps every 90sec for 8 sets… barbell @ 100% of “C” from 170516
(0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30)
rest to 16:00 on timer, then B
B. 1 set every 4min for 5 sets… work @ 80-90% effort… (16:00, 20:00, 24:00, 28:00, 32:00)
200m run
20 wall balls
10 deadlifts… choose a barbell level that feels good in your belly!
L1 – 95/65
L2 – 135/95
L3 – 185/125
Rx’d – 225/155
C. post WOD stretch