Day 1
WOD 151019
warm-up – Coach’s Choice
A. EMOM 15:00
minutes 0, 3, 6, 9, 12 – 6 power cleans
minutes 1, 4, 7, 10, 13 – 6 front rack step-ups each leg
minutes 2, 5, 8, 11, 14 – 6 push jerks
rest to 20:00 on timer, then do the Bs
B1. 4 sets bottom-2-bottom tabata squats, rest to top of minute then B2
B2. 4 sets of tabata hrpu, rest to top of minute then B3
B3. 1min row @ 95% effort, rest 1min then back to B1, x 2
C. 400m run @ moderate pace, not for time
D. post WOD body maintenance
post all results to comments
