Day 1
WOD 180212
warm-up – Coach’s Choice
A1. 1 deadlift + 1 power clean + 1 hang squat clean + 3 shoulder to overhead… rest 30sec, then A2
A2. 10 strict ring row + 10 strict push-ups… rest 30sec, then A3
A3. 30sec SB each side… rest to 5:00 on timer, then back to A1, x 3 (A1 @ 0:00, 5:00, 10:00)
rest to 17:00 on timer, then B
B. 3 sets @ high intensity… barbells nte 115/75
9 front squats
7 bar-facing burpees
5 pull-ups
rest to 25:00 on timer, then C
C. 3 sets @ high intensity… barbells nte 115/75
9 deadlifts
7 shoulder to overhead
5 t2b
D. post WOD recovery
