160321 Monday

Day 1
WOD 160321

warm-up – Coach’s Choice

A1. 5 strict press, rest 30sec then A2
A2. 5 ring row @ 50X1 tempo, rest until timer hits 4:00, then back to A1, x 3
(0:00, 4:00, 8:00)
rest to 15:00 on timer, then B
B. 1 set @ high intensity, barbells not to exceed 135/95, capped @ 5:00
500m row
30 power cleans
rest to 30:00 on timer, then C… during rest period, accumulate 90sec SB each side + 2min of FLR
C. AMRAP 5:00 @ 80-90% effort
3 pull-ups
6 burpees
9 squats
D. post WOD body maintenance