Day 1
WOD 161114
warm-up – Coach’s Choice
MAP 7-8… athletes can start at A, B or C
A. AMRAP 8:00 @ 80-90% effort
30 air squats
20 t2b/k2e/hkr
10 shoulder to overhead… barbells not to exceed 95/65
rest to 12:00 on timer, then B
B. AMRAP 8:00 @ 80-90% effort
30 calorie row
20 bjsd… boxes not to exceed 24”
10 pull-ups – OR – 5 bar muscle-ups
rest to 24:00 on timer, then C
C. AMRAP 8:00 @ 80-90% effort
30 hrpu
20 calorie AD
10 db g2oh, total reps, alt arms… dumbbells not to exceed 75/50
D. post WOD body maintenance
