08.20.2018 WOD

A. Mobility

B. Warm-up
Coaches Choice

C. Volume
EMOM 10 min
1st min – 1 Segmented power clean (2 sec pause at knee) + 1 slow pull power clean (3 sec to knee); add weight each set
2nd min – 15 sec handstand hold + 3 strict handstand push-ups

D. Metcon
6 mins – high effort but sustainable
4 DB burpee box step ups (35/25)
20 Double unders
Rest 2 min

6 mins
Row 12 cal – 90% effort
10 Alternating DB/KB Thrusters (35/25)
Rest 2 mins

6 mins
100m run
7 Hand release push-ups (Rx+ 7 ring dips)
100m run
10 sit ups