Day 2
WOD 170905
warm-up – Coach’s Choice
A. Primary Lift – Barbell Thrusters… unbroken reps… Athletes can work out of racks
3. 3. 3. 3. 3.
6-8 single arm row each arm @ dots… make it tough… work every 3min
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 1 set every 3min for 5 total sets
200m run
14 kb swings… nte 24kg/16kg
7 pull-ups/jpu/ring row
(18:00, 21:00, 24:00, 27:00, 30:00)
-goal is to complete workload 90-120sec or faster each set
C. post WOD recovery = Coach’s Choice
