Day 1
WOD 160111
warm-up – Coach’s Choice
A1. 3-5 heavy thrusters, rest to :30 on timer then A2
A2. AMRAP :30 – burpees, rest 1min then back to A1, x 5
(A1 @ 0:00, 2:00, 4:00, 6:00, 8:00)… when timer hits 10:00, go to A3
A3. 750m row @ 90% aerobic effort
-rest 5-6min-
B1. pull-up cluster – 5. 5. 5, rest 10sec @ dots, rest 30sec after 3rd set then B2
B2. 10 unbroken deadlifts… barbells not to exceed 225/155, rest 1min then back to B1, x 3
rest 1min after 3rd set of B2, then B3
B3. 750m row @ 90% aerobic effort
C. post WOD body maintenance
