Day 3
WOD 170719
warm-up – Coach’s Choice
A. Primary Lift – Thruster
3 x 10, unbroken reps… rest = 200m run @ 70-80% effort
work @ 0:00, 3:30, 7:00
@ 10:00, go immediately to B
B. EMOM 6:00
evens – single leg RDL, 8 each leg (load w/dbs if desired)
odds – 8 sdhp @ 100% of A
rest to 20:00 on timer, then C
C. 3 sets @ high intensity… dumbbells nte 50/35… workload capped @ 12:00
12 db deadlifts
9 db hang power cleans
6 db push jerks
3 rope ascents (sub is Coach’s Choice)
200m run
D. post WOD recovery
