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160809 Tuesday

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Day 2
WOD 160809

warm-up – Coach’s Choice

A1. 10sec AD sprint @ 100% effort, no rest b/t A1 & A2
A2. 200’ overhead plate carry… work every 3:00, x 5… (0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, prep for B
B. AMRAP 18:00 @ 80-90% aerobic effort… barbells not to exceed 135/95
60 calorie row
50 burpee pull-ups
400m run
30 wall balls
20 bjsd – 24”/20”
10 clean to overhead
C. post WOD body maintenance

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