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161011 Tuesday

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Day 2
WOD 161011

warm-up – Coach’s Choice

A1. 4 strict pulling reps… weighted, strict tempo or negative
pulling strength @ 0:00, 4:00, 8:00, 12:00, 16:00
A2. 10sec AD sprint @ 100% effort
sprint @ 2:00, 6:00, 10:00, 14:00, 18:00
rest to 24:00 on timer, then B
B. complete workload @ high intensity… barbells not to exceed 75/55… capped @ 11:00
21-15-9
hang snatch (full squat)
calorie row
t2b/k2e/hkr
C. post WOD body maintenance

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