Day 1
WOD 171211
warm-up – Coach’s Choice
A1. 5 push press @ 30X1 tempo… rest to top of minute, then A2
A2. 10 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)
rest to 10:00, then B
B. AMRAP 5:00 @ 80-90% effort
10 strict push-ups
10 strict ring rows
rest to 20:00 on timer, then C
C. Complete workload for time… capped @ 10:00… barbells nte 115/75
21-15-9
row calories – OR – bike calories
ohs – OR – front squat
*perform 30 double unders – OR – 10 bjsd after each completed set
D. post WOD recovery
