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170531 Wednesday

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Day 3
WOD 170531

warm-up – Coach’s Choice

A. EMOM 15:00
minute 1 – 5 push press/jerk (primary lift)
minute 2 – 200m run @ 80-90% effort
minute 3 – 5-7 strict/weighted ring rows
rest to 20:00 on timer, then B
B. Complete workload @ 90% effort… capped @ 10:00
200’ walking lunges
100 double unders (90sec attempts)
50 kb swings… not to exceed 24kg/16kg
25 burpees to target
10 bar muscle-ups/pull-ups
C. post WOD stretch

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