Day 1
WOD 161205
warm-up – Coach’s Choice
A. 1 set @ 70-80% effort… capped @ 6:00… barbells not to exceed 75/55
15 thrusters
10 front rack lunges
5 ring muscle-ups – OR – 5 burpee pull-ups
30 wall balls
5 wall climbs – OR – 10 inchworm push-ups
10 hang power snatch
15 ohs
rest to 12:00 on timer, then B
B. repeat “A” @ 80-90% effort… capped @ 6:00… goal is to improve performance
rest to 24:00 on timer, then C
C. repeat “A” @ max effort… no time cap…
training goal = “B” is faster than “A” & “C” is faster than “B”
D. post WOD body maintenance
