211006 Wednesday

Day 3
WOD 211006

Warm-up – Coach’s Choice

A. 3 sets @ 80-90% effort
12 t2b
6 front squats… nte 115/75
12 kb swings… athlete’s choice
Rest to 10:00, then B
B. 3 sets @ 80-90% effort
12 pull-ups
6 shoulder to overhead… nte 115/75
12 bjsd/step-ups
Rest to 20:00, then C
C. 3 sets @ 80-90% effort
12 alternating single arm devil’s press… athlete’s choice
6 thrusters… nte 115/75
12 lunges (no load)
D. post WOD recovery