Day 5
WOD 171215
warm-up – Coach’s Choice
A. EMOM 6:00
evens – 6 shoulder to overhead… ok to build bar each set
odds – 9 air squats @ :00, :20, :40
B. EMOM 6:00
evens – 9 hang power cleans @ 100% of “A”
odds – 6 strict push-ups @ :00, :20, :40
C. EMOM 6:00
evens – 12 deadlifts @ 100% of “A”
odds – 3 pull-ups @ :00, :20, :40
rest to 23:00 on timer, then D
D. 3 sets @ max effort… capped @ 10:00
12 deadlifts
3 pull-ups
9 hang power cleans
6 strict push-ups
6 shoulder to overhead
9 air squats
E. post WOD recovery
