210915 Wednesday

Day 3
WOD 210915

Warm-up – Coach’s Choice

A. 1 set every 2:30, x 5… build as you go
1 squat clean + 2 front rack reverse lunges + 3 push jerks + 4 pull-ups + 5 t2b
Immediately after 5th set, start B
B. Farmer’s carry the 200m loop (this a 7min block of time… C starts when that 7min expires)
C. Complete workload @ high intensity… 13:00 cap
500m row
150 double unders (sub = 40 bjsd or 40 med ball step-ups)
50 burpees
30 ground to overhead… nte 95/65
D. post WOD recovery