170927 Wednesday

Day 3
WOD 170927

warm-up – Coach’s Choice

A1. 3-5 dumbbell chest press… rest to top of minute, then A2
A2. 6-8 suitcase deadlifts each side… rest to 3:00 on timer, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. 5 sets… increased effort each set
250m/200m row – OR – 1:00 calories on Assault Bike
9 clean & jerk… nte 95/65
7 bjsd… nte 24”
30sec FLR
C. post WOD recovery