Day 1
WOD 171204
warm-up – Coach’s Choice
A1. 3 ohs – OR – 3 front squats @ 42X1 tempo… rest to top of minute, then A2
A2. 6 suitcase deadlifts each side… rest to 3:00, then back to A1, x 3… (0:00, 3:00, 6:00)
rest to 10:00, then B’s
B1. AMRAP 30sec – ring push-ups w/feet on 20”box… rest 30sec, then B2
B2. AMRAP 30sec – bjsd @ 20”… rest 30sec, then back to B1, x 3… (10:00, 12:00, 14:00)
rest to 20:00, then C
C. 3 sets @ 90% effort… barbells nte 95/65… workload capped @ 12:00
15 hang squat cleans
15 wall balls
15 pull-ups/jpu/ring row
D. post WOD recovery
