Day 4
WOD 170112
warm-up – Coach’s Choice
A. 3 sets @ 90% effort… barbells not to exceed 165/115
15 deadlifts
10 overhead lunges w/bumper plate – 45/25, total reps, alt legs
10 burpees on to bumper plate
after 3rd set, rx’d recovery = 3:00 row or AD @ warm-up/cool-down pace, then B
B. 3 sets @ 90% effort… barbells @ 100% of “A”
5 clean to overhead
7 front squats
10 bjsd – 24”/20”
after 3rd set, rx’d recovery = 3:00m row or AD @ warm-up/cool-down pace, then C
C1. 60sec SB, rest 30sec then C2
C2. 60sec SB, rest 30sec then C3
C3. 60sec FLR
D. post WOD body maintenance
135