200708 Wednesday

Day 3
WOD 200708

warm-up – Coach’s Choice

A1. 8 back squats… rest to top of minute, then A2
A2. 8/8 single arm shoulder to overhead… rest to 3:00 on timer, then back to A1, x 4
(A1 @ 0:00, 3:00, 6:00, 9:00)
rest to 15:00 on timer, then B
B. EMOM 10:00
evens – AMRAP 30sec – hrpu
odds – AMRAP 30sec – ring row
start C @ 25:00 on timer
C. AMRAP 5:00 @ 90% effort
10 alternating db hang clean & jerks… nte 50/35
5 pull-ups
D. post WOD recovery