Day 1
WOD 181112
warm-up – Coach’s Choice
(week 2)
A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2
A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)
(A1 @ 0:00, 3:00, 6:00)
rest to 12:00 on timer, then B
B. AMRAP 3:00 @ high intensity
12 front squats… nte 95/65
9 db shoulder to overhead… nte 50/35
rest to 18:00, then C
C. AMRAP 3:00 @ high intensity
12 sdhp… nte 95/65
9 bjsd… nte 30”/24”
rest to 24:00, then D
D. AMRAP 3:00 @ high intensity
12 hang power cleans… nte 95/65
9 wall balls
E. post WOD recovery
