161226 Monday

Day 1
WOD 161226

warm-up – Coach’s Choice

A. (partner up in groups of 2’s or 3’s, and get 5 sets in… rest is based on size of the group)
5 sets @ moderate intensity… workload is capped @ 10min
10 hrpu + heavy sled push + 20 air squats
rest ~5-7min, then B
B. 1 set @ high intensity
45 double unders (60sec attempts… or… x3 singles)
45 db thrusters… not to exceed 50/30
45 burpees to target
45 calorie row
C. post WOD body maintenance