Day 1
WOD 160411
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 3 front squats… build each set
odds – 5 box jumps… boxes not to exceed 30”
rest to 15:00, then B’s
B1. 1:00 @ 90% effort
3-5 stone to shoulder + max wall balls… rest 1min, then B2
B2. 1:00 @ 90% effort
3-5 stone to shoulder + max kb swings… rest 1min, then B3
B3. 1:00 @ 90% effort
3-5 stone to shoulder + row or bike for max cals… rest 1min, then B4
B4. 1:00 @ 90% effort
3-5 stone to shoulder + max bjsd… rest 5min then back to B1, x 2
C. post WOD body maintenance
