Day 1
WOD 180205
warm-up – Coach’s Choice
A1. 1 power clean + 3 front squats – OR – 1 power snatch + 3ohs… rest 30sec, then A2
A2. 4. 4. 4 – pull-up cluster (10sec @ dots) – OR – 2. 2. 2 – muscle-up cluster (10sec @ dots)… rest 30sec, then A3
A3. AMRAP 30sec – strict push-ups – OR – wall climbs… rest to 5:00 on timer, then back to A1, x 3 (0:00, 5:00, 10:00)
rest to 15:00 on timer, then B
B. AMRAP 5:00 @ 80% effort
30 double unders… (if double under challenged… pick a rep count that won’t exceed 45-60sec)
10 barbell ground to overhead… nte 75/55
3 bar muscle-ups – OR – 5 pull-ups
rest 5min, then C
C. AMRAP 5:00 @ 90% effort
30 double unders… (if double under challenged… pick a rep count that won’t exceed 45-60sec)
10 barbell ground to overhead… nte 75/55
3 bar muscle-ups – OR – 5 pull-ups
D. post WOD recovery
