Day 1
WOD 161212
warm-up – Coach’s Choice
Goal #1 is for all individual workloads to be equal in time and effort
Goal #2 is for all individual recovery reps to be equal
A1. 3:00 workload…
400m row @ 95% effort… then max air squats @ recovery pace until time expires
@ 3:00, go to A2
A2. 3:00 workload…
10 clean & jerk @ 65% of 1RM power clean, @ 95% effort… then max lunges @ recovery pace until time expires
@ 6:00, go to A3
A3. 3:00 workload…
25 bjsd… boxes not to exceed 24”, @ 95% effort (no step-up, unless injury modification)… then max pvc thrusters @ recovery pace until time expires
@ 9:00, go back to A1, x 3
(A1 @ 0:00, 9:00, 18:00)
(A2 @ 3:00, 12:00, 21:00)
(A3 @ 6:00, 15:00, 24:00)
B. post WOD body maintenance
