Day 2
WOD 180102
warm-up – Coach’s Choice
A1. 10 dumbbell strict press… rest 30sec, then A2
A2. 10 strict ring face pulls… rest 30sec, then A3
A3. 10 alternating single leg RDL w/A1 dumbbells… back to A1 @ 4:00 & 8:00
rest to 15:00 on timer, then B
B. EMOM 5:00
1 squat clean + 2 front squats + 3 push jerks… (build the complex over 5 sets)
rest to 23:00 on timer, then C
C. AMRAP 7:00 @ 90% effort… keep barbell @ 100% of “B”
9 deadlifts
7 bar-facing burpees
5 bar muscle-ups/ctb pull-ups/pull-ups/jpu/ring rows
D. post WOD recovery
