180117 Wednesday

Day 3
WOD 180117

warm-up – Coach’s Choice

A. EMOM 8:00
evens – 5 deadlifts @ 20X0 tempo
odds – 1-2 rope ascents – OR – 5 pulling reps
rest to 10:00 on timer, then B’s
B1. AMRAP 3:00 – wall balls… rest 3min, then B2
B2. AMRAP 3:00 – power cleans… nte 135/95… rest 3min, then B3
B3. AMRAP 3:00 – Assault Bike calories… rest 3min, then back to B1, x 2
(goal for B’s is for very high consistent effort… establish that effort in set 1… match it exactly in set 2)
C. post WOD recovery