Day 4
WOD 171207
warm-up – Coach’s Choice
A. Complete workload @ 90% effort… capped @ 8:00
12-9-6
barbell g2oh… nte 75/55
front squats
burpees
*perform 30 double unders (x2 singles) after each completed round
rest to 12:00 on timer, then B
B. Complete workload @ 90+% effort… capped @ 8:00
12-9-6
barbell thrusters… nte 75/55
t2b/k2e/hkr/abmats
burpees
*perform 30 double unders (x2 singles) after each completed round
rest to 24:00 on timer, then C
C. Complete workload @ max effort… capped @ 8:00
12-9-6
strict press… nte 75/55
pull-ups/jpu/ring row
burpees
*perform 30 double unders (x2 singles) after each completed round
D. post WOD recovery
