141201 Monday

Day 1
WOD 141201

warm-up – Coach’s Choice

A. EMOM 6:00
evens – 8 front rack lunges, stationary, total reps, alt legs
odds – 12 db g20h, total reps, alt arms

B. EMOM 6:00
evens – 10 split squats each leg, self-loaded
odds – 12 db g2oh, total reps, alt arms
-rest 4:00  (to 16:00 on timer, then C’s)

C1. 30sec AFAP – AD, rest 90sec
C2. 30sec AFAP – burpees, rest 90sec
C3. 30sec AFAP – rower, rest 90sec
C4. 30sec AFAP – db thrusters, rest 90sec, x 2