201106 Friday

Day 5
WOD 201106

Warm-up – Coach’s Choice

A. 5:00 – build barbell for a clean & jerk… not to exceed 135/95
No rest b/t A & B
B. 3 clean & jerks every 30sec, x 10
5:00-5:30-6:00-6:30-7:00-7:30-8:00-8:30-9:00-9:30
-if you fail to complete 3 reps at any point, execute burpees until time expires for the B segment
Rest 5min after B, then C
C. Tabata Everything
8 x 20/10 – pull-ups/jumping pull-ups/ring rows
8 x 20/10 – hrpu
8 x 20/10 – abmat sit-ups
8 x 20/10 – air squats
D. post WOD recovery