Day 3
WOD 180214
warm-up – Coach’s Choice
A. 1 set every 3min for 4 total sets… work @ 0:00, 3:00, 6:00, 9:00
8 loaded step-ups, total reps, alternate legs (2 risers or 3 stacked 45# bumpers)… load w/dumbbells each hand
power clean cluster – 2. 2. 2, step over bar @ dots… barbell nte 165/115
4 burpees over bar (lateral hops)
rest to 15:00 on timer, then B
B. Complete workload for time… courtesy of Coach Colin
10 ring muscle-ups – OR – 10 pull-ups + 10 push-ups
25 barbell thrusters… nte 75/55
1000m row – OR – 1.5mile Assault Bike
25 barbell thrusters… nte 75/55
10 ring muscle-ups – OR – 10 pull-ups + 10 push-ups
C. post WOD recovery
