Day 5
WOD 170915
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10 deficit reverse lunges, total reps, alt legs
odds – 10 alternating curl & press, total reps
B. EMOM 8:00
evens – 2 hang power snatch above knee + 2 hang power snatch below knee + 1 power snatch
odds – 15 wall balls
C. EMOM 8:00
evens – 1-2 rope ascents (5 plank ascents)
odds – 8-10 strict dumbbell press
D. EMOM 6:00 (choose a workload, or mix and match)
200m run, 150m row, 10cal AB, 50 double unders, 10 burpees
E. post WOD recovery
