160119 Tuesday

Day 2
WOD 160119

warm-up – Coach’s Choice

A. 6 x 30/30 row @ 80-90% effort
rest as needed then B
B. 4 sets @ high intensity… barbells not to exceed 115/75 (think “cyclical”)
work @ 0:00, 5:00, 10:00, 15:00
12sec AD sprint
9 hang power cleans
5 burpees over bar
rest to 25:00 on timer, then C
C. AMRAP 5:00 @ 80% effort
30sec row
5 t2b
5 air squats
5 t2b
D. post WOD body maintenance