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161213 Tuesday

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Day 2
WOD 161213

warm-up – Coach’s Choice

MAP 6
A1. AMRAP 6:00 @ 80-90% effort
15 hrpu
30 air squats
60 double unders (x3 singles)
A2. 4:00 @ recovery pace
20sec row + 20sec bike + 20sec FLR
B1. AMRAP 6:00 @ 80-90% effort
10 pull-ups
20 ohs… not to exceed 75/55
40 double unders (x3 singles)
B2. 4:00 @ recovery pace
20sec row + 20sec bike + 20sec FLR
C1. AMRAP 6:00 @ 80-90% effort
5 bar muscle-ups – OR – 10 t2b/k2e/hkr
10 front squats… barbell not to exceed 95/65
20 double unders (x3 singles)
C2. 4:00 @ recovery pace
20sec row + 20sec bike + 20sec FLR
D. post WOD body maintenance

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