171218 Monday

Day 1
WOD 171218

warm-up – Coach’s Choice

A. EMOM 9:00
1) 6-8 dumbbell chest press @ 30X1 tempo
2) 20sec ring row hold
3) 3-5 hang squat cleans
rest to 14:00, then B
B. 5 x AMRAP 1:00 @ 90% effort, rest 1:00 b/t sets
15 ghd sit-ups – OR – 20 abmat sit-ups
max reps of air squats until time expires
(14:00, 16:00, 18:00, 20:00, 22:00)
rest to 25:00, then C
C. Complete workload for time… capped @ 5:00!
50. 40. 30. 20. 10. 
double unders/singles
perform 10 burpees @ dots
D. post WOD recovery