171018 Wednesday

Day 3
WOD 171018

warm-up – Coach’s Choice

A. EMOM 9:00
1) 1 power clean + 3 push jerks + 6 front rack lunges
2) 6-8 high box jumps
3) 20-30sec ring row hold
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort… dumbbells nte 50/35
1 wall climb – OR – 1 strict push-up… (increase by 1 rep each round)
9 dumbbell deadlifts
7 dumbbell hang power cleans
5 dumbbell shoulder to overhead
10 double unders… (increase by 5-10 reps each round)
C. post WOD recovery