Day 1
WOD 170213
warm-up – Coach’s Choice
A. Choose training option that feels good in your belly!
Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170206
Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpees
Option 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00
rest to 15:00 on timer, then B
B. Complete workload @ 90% effort
21-15-9
row – calories
shoulder to overhead… barbells not to exceed 115/75
perform 100 double unders – OR – 25 bjsd after each set… boxes @ 20”
C. post WOD body maintenance
