170802 Wednesday

Day 3
WOD 170802

warm-up – Coach’s Choice

A1. 8 squats @ strict 3010 tempo (athlete’s choice – back, front, overhead), rest to top of minute, then A2
A2. 10 dumbbell deadlifts @ strict 20X1 tempo… rest to 3:00 on timer, then back to A1, x 3 
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80-90% effort… barbells nte 75/55
200’ farmer’s carry
200m run
20 shoulder to overhead
50 double unders (60sec attempts – OR – 100 singles)
C. post WOD recovery