WOD Thu Oct 17

Warm-up

Coach’s Choice

Work

5:00 Erg Bike:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
5 Pausing Overhead Squats @ 115/75
250m Light Row
5 Thrusters @ 115/75
20 AbMat Sit-Ups

5:00 Bike:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

CompTrain

Split stance behind the neck push jerks
-build to moderate triple

1 Power Clean + 2 Split Jerks
4 (1+2) @ 65%