180411 Wednesday

Day 3
WOD 180411

warm-up – Coach’s Choice

A1. 10 back squats… rest 30sec, then A2
A2. 30sec farmer’s carry hold… rest 30sec, then A3
A3. 60sec FLR… rest to 5:00 on timer, then back to A1, x 3
@ 15:00 on timer, go to B
B. AMRAP 2:00 for max reps of:
pull-ups – OR – muscle-ups
rest to 22:00 on timer, then C
C. AMRAP 8:00 @ 90% effort… barbells nte 95/65
16cal/14cal row/bike/ski
8 hang squat snatch – OR – 8 hang squat cleans
D. post WOD recovery