170913 Wednesday

Day 3
WOD 170913

warm-up – Coach’s Choice

A. Primary Lift – Barbell Thruster… working out of racks is acceptable!
5. 4. 3. 2. 1. 
30sec farmer’s carry hold @ dots… work every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, prep for B
B. 5 sets @ 80-90% effort
20 strict push-ups… add weight to your back if too easy
50 double unders (1min attempts)
10 pistols – OR – 20 air squats
C. post WOD recovery