190417 Wednesday

Day 3
WOD 190417

warm-up – Coach’s Choice

A1. 6 RFESS each leg… load with dumbbells… rest to top of minute, then A2
A2. 6 barbell strict press… rest to 3:00 on timer, then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then
B. 5 sets @ high intensity… work every 3min
20sec sprint – row/bike/ski
4 db power snatches… nte 75/50
immediately after the 5th set, go to C
C. 2 laps around the building @ 80-90% effort
D. post WOD recovery