Day 3
WOD 161228
(“B’s” repeat WOD 160302)
warm-up – Coach’s Choice
A. 6 x 10sec AD sprints @ 100% effort, sprint every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest to ~15:00 on timer, then B’s
B1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)
5 hang power cleans
7 burpees over bar
9 bjsd – 24”/20
B2. @ 8:00… 3 sets @ 85-95% effort
5 bjsd – 24”/20”
7 hang power cleans
9 burpees over bar
B3. @ 16:00… 3 sets @ 85-95% effort
5 burpees over bar
7 bjsd – 24”/20”
9 hang power cleans
C. post WOD body maintenance
