161101 Tuesday

Day 2
WOD 161101

warm-up – Coach’s Choice

A. 4 x 8 front squats… all sets @ 95-100% of 10RM
squat @ 0:00, 4:00, 8:00, 12:00
8. 8. 8. 8. – 8 heavy single arm row each arm @ dots
rest to 20:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
1 rope ascent – OR – 3 pull-up/t2b
10 bjsd… boxes not to exceed 30”
15 shoulder to overhead… barbells not to exceed 75/55
C. post WOD body maintenance