180110 Wednesday

Day 3
WOD 180110

warm-up – Coach’s Choice

(no racks for A)
A. 1 set every 4min for 4 total sets… work @ 0:00, 4:00, 8:00, 12:00
3 touch-n-go power cleans
4 front rack lunges
5 push jerks
6 back squats
rest to 20:00 on timer, then B
B. 3 sets at 90% effort… barbells nte 75/55… workload capped @ 10:00
15/12 calorie row or bike
15 barbell g2oh
15 bjsd… 24”/20”
15 sdhp
C. post WOD recovery