Day 1
WOD 171030
Repeat WOD 161115
warm-up – Coach’s Choice
A. 5 x 3 touch and go power cleans @ 80% of 4RM… work every 3min
3. 3. 3. 3. 3. – 10 wall balls @ dots
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 5 x 3 touch and go power cleans… build bar each set… work every 3min
3. 3. 3. 3. 3. – 10 wall balls @ dots
(18:00, 21:00, 24:00, 27:00, 30:00)
rest to 33:00 on timer, then C
C. choose a movement and go max effort
2:00 double unders
OR
2:00 burpees
OR
50 wall balls for time
D. post WOD recovery
