Day 3
WOD 170614
warm-up – Coach’s Choice
A. 5. 5. 3. 3. 1.
back squat… rest 30sec, then 6-8 dumbbell chest press @ dots… squat every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
@ 15:00 on timer, go to B’s
B1. 1:00 @ 90% effort – max calories AB… rest 1min, then B2
B2. 1:00 @ 90% effort – max meters ROW
rest to 23:00 on timer, then C
C. 3 sets @ 80-90% effort… workload is capped @ 10:00!
row or bike your distance from B1 / B2
12 clean to overhead… not to exceed 95/65
9 bjsd… not to exceed 30”/24”
30sec wall sit + 30sec FLR
D. post WOD walk + stretch
