Day 1
WOD 160125
warm-up – Coach’s Choice
A1. AMRAP 15sec – deadlifts @ controlled tempo, rest 15sec then A2
A2. AMRAP 15sec – pull-ups, rest 15sec then A3
A3. AMRAP 60sec – wall balls, rest 1min then back to A1, x 3
(A1 @ 0:00, 3:00, 6:00)
rest to 10:00 on timer, then B… (have “B” weight on inside of barbell)
B. 3 sets @ 90% effort… barbells not to exceed 125/85
9 hang power clean
12 bjsd – 24”/20”
15 hrpu
rest 1min
rest 1min after 3rd set, then C
C. 750m row or 3min AD @ 80-90% effort
D. post WOD body maintenance
