Day 3
WOD 161123
warm-up – Coach’s Choice
A. front squat progression… first set @ 80% of 4RM… build bar each set… squat every 3min
5. 4. 3. 2. 1. – 6-8 single arm row each arm @ dots
(0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00 on timer, then B
B1. 90sec @ 80-85% effort… barbells not to exceed 135/95 for “B’s”
10 calorie row + 10 deadlifts + max hrpu over bar until time expires… rest 90sec, then B2
B2. 90sec @ 80-85% effort
10 calorie AD + 10 hang power cleans + max air squats until time expires… rest 90sec then back to B1, x 2
C. post WOD body maintenance
