Day 1
WOD 170417
warm-up – Coach’s Choice
A. 6 unbroken power cleans + 5 high box jumps every 2min, x 5…
-build your bar across 5 sets of 6 unbroken reps… each set should be cyclical (touch-n-go)
-write it down… you will need to know it for next week
work @ 0:00, 2:00, 4:00, 6:00, 8:00
@ 10:00 on timer, start B
B. EMOM 5:00
30sec wall sit + 30sec FLR
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ 95% effort
50 wall balls
15 bar muscle-ups / ctb pull-ups / jumping ctb pull-ups
50 double unders (x2 singles)
D. post WOD stretch
