Day 3
WOD 170816
warm-up – Coach’s Choice
A. Primary Lift – Barbell Thrusters
7. 6. 5. 5. 4.
unbroken reps… 2 tgu @ dots… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 15:00 on timer, then B
B. EMOM 6:00
@ 15:00 & 18:00 – 200m run
@ 16:00 & 19:00 – 150m row
@ 17:00 & 20:00 – 5-7cal AB
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
1 power clean @ 100% of A
1 wall ball
increase reps by 1 each round until time expires
D. post WOD recovery = Coach’s Choice