Day 1
WOD 160314
warm-up – Coach’s Choice
A1. 3 front squats @ 33X1 tempo, rest to 1:00 on timer, then A2
A2. pull-up cluster – 3. 3. 3. 3, rest 5-10sec @ dots, after 4th set rest to 2:00 on timer, then A3
A3. AMRAP 1:00 @ 90% effort – bjsd (choice)… rest 2min then back to A1, x 3
(A1 starts @ 0:00, 5:00, 10:00)
rest to 20:00 on timer, then Bs
B1. 90sec @ 90% effort
150m row + max burpees over rower
rest 90sec then B2
B2. 90sec @ 90% effort
30 g2oh (75/45) + max burpees over bar
rest 90sec then back to B1, x 2
C. post WOD body maintenance
