Day 3
WOD 171004
warm-up – Coach’s Choice
MAP Wednesday!
A. 5 x AMRAP 1:00 @ 80-90% effort, rest 1:00 b/t sets… barbells nte 95/65
9 deadlifts + 7 hang power cleans + 5 shoulder to overhead + burpees until time expires
(work @ 0:00, 2:00, 4:00, 6:00, 8:00)
rest to 14:00, then B
B. 5 x AMRAP 1:00 @ 80-90% effort, rest 1:00 b/t sets… boxes nte 24”
highest number of burpees from “A” + bjsd until time expires
(work @ 14:00, 16:00, 18:00, 20:00, 22:00)
rest to 28:00, then C
C. AMRAP 2:00 @ max effort
100 double unders (1:00 attempts) + max reps pistols – OR – air squats until time expires
D. post WOD recovery
