Day 1
WOD 150202
warm-up – Coach’s Choice
A. EMOM 10:00 – 1 squat clean thruster, build to a heavy single rep and hold on to it to complete the EMOM… no failed reps… we are not trying to PR, but instead just get some heavy loading accomplished.
B1. hrpu cluster – 9. 9. 9. 9. 9, rest 10sec @ dots, rest 1min then B2
B2. ring dip cluster – 5. 5. 5. 5. 5, rest 10sec @ dots, rest 2min then back to B1, x 2 (no rest from B2 to C)
C. 100 air squats for time
-rest accordingly-
D. 5 sets @ 85% effort
9 bjsd – 24”/20”
6 sprints
12 kb swings – 24kg/16kg
rest 1:00
