151207 Monday

Day 1
WOD 151207

warm-up – Coach’s Choice

A1. 8 RFESS each leg, no rest between legs, rest 30sec then A2
A2. pull-up cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 2min after last rep then back to A1, x 3
-rest as needed-
B. 5 x AMRAP 3:00 @ 85-90% effort, rest 2min between AMRAPS
15 ghd sit-ups – OR – 20 abmat sit-ups
15 wall balls
burpees until time expires
C. post WOD body maintenance