Day 2
WOD 161206
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 10 step-ups w/db’s… @ 12” (2 risers, or (2) 45# plates), total reps, alt legs
odds – 10-15 dips
B. EMOM 10:00
evens – 10 db curl & press, total reps, alt arms
odds – 10 deficit reverse lunges w/db’s… @ 6” (1 riser, or (1) 45# plate), total reps, alt legs
C. EMOM 10:00
evens – Men, 200m row… Women, 150m row
odds – power clean cluster @ 60% of 1RM… 2. 2. 2 – rest 3-5sec @ dots
D. EMOM 5:00
50 double unders – OR – 20 abmat sit-ups
E. post WOD body maintenance
