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170109 Monday

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Day 1
WOD 170109

warm-up – Coach’s Choice

A1. 20 back squats… unbroken set, maintain controlled tempo… barbells not to exceed 100% bodyweight
A2. rx’d recovery – 4:00 row or AD @ warm-up/cool-down pace
rest to 15:00 on timer, then B
B. 5 sets @ 80-90% effort… barbells not to exceed 165/115
12 pull-ups
9 burpees over bar… lateral hops or steps
6 power cleans
30sec FLR
C. post WOD body maintenance

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