170607 Wednesday

Day 3
WOD 170607

warm-up – Coach’s Choice

A1. 4 push press/jerks… rest to top of minute, then A2
A2. 6-8 single arm row each arm… rest to 3:30 then back to A1, x 5
(push press/jerk @ 0:00, 3:30, 7:00, 10:30, 14:00)
rest to 18:00, then B
B. AMRAP 2:00 @ 90+% effort
rope climbs – OR – burpee pull-ups
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
6 dumbbell hang squat cleans… not to exceed 50/35
35 double unders (30sec attempts)
D. post WOD walk + stretch