171103 Friday

Day 5
WOD 171103

warm-up – Coach’s Choice

Aerobic Flow Friday!
A. EMOM 5:00… build-a-bar
3 unbroken hang squat cleans – OR – 3 unbroken hang (squat) snatches
rest to 10:00 on timer, then B
B. Choose a workload & EMOM movement you love, and create aerobic flow for 20:00!
Workload Options:
5000m row – OR – 150 calories Assault Bike
Every 3min… perform 1 barbell rep @ 100% of final set of “A” + EMOM Option
EMOM Options:
1 rope climb – OR – 2 muscle-ups – OR – 3 burpee pull-ups
C. post WOD recovery