Day 5
WOD 181207
warm-up – Coach’s Choice
A. 1 set every 3min for 4 total sets… increase load each set… work @ 0:00, 3:00, 6:00, 9:00
1 power clean + 1 hang squat clean + 1 squat clean thruster + 5 burpee pull-ups
rest to 12:00 on timer, then B
B. 1 set every 3min for 4 total sets… increase load each set… work @ 12:00, 15:00, 18:00, 21:00
1 squat clean thruster + 5 burpee pull-ups
rest to 27:00 on timer, then C
C. For Time… capped @ 5:00… set up barbell @ 90% of “B”
1 squat clean thruster + 5 bar-facing burpees
1 squat clean thruster + 4 bar-facing burpees
1 squat clean thruster + 3 bar-facing burpees
1 squat clean thruster + 2 bar-facing burpees
1 squat clean thruster + 1 bar-facing burpee
D. post WOD recovery
