170808 Tuesday

Day 2
WOD 170808

warm-up – Coach’s Choice

A. Primary Lift – Barbell Thrusters… unbroken reps
9. 8. 7. 6. 
8-10 ring face pulls @ dots, hold 1sec each rep
thruster @ 0:00, 3:00, 6:00, 9:00
rest to 12:00 on timer, then B (athletes can start @ evens or odds)
B. EMOM 8:00
evens – 40sec row @ 90% effort
odds – 40sec AB @ 90% effort
rest to 24:00 on timer, then C
C. 3 sets @ high intensity
15 kb swings… nte 24kg/16kg
15 ring/box dips
15 goblet squats
30sec FLR b/t sets
D. post WOD recovery