170206 Monday

Day 1
WOD 170206

warm-up – Coach’s Choice

A1. 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170130
A2. rx’d recovery – EMOM 5:00… 7-10 burpees
rest to 15:00 on timer, then B
B. AMRAP 14:00 @ 80-90% effort
6 strict pull-ups – OR – 10 strict ring rows
12 db g2oh, total reps, alt arms… dumbbells not to exceed 65/40
18 bjsd/step-ups… boxes not to exceed 24”
C. post WOD body maintenance