190111 Friday

Day 5
WOD 190111

warm-up – Coach’s Choice

A. Extension of warm-up
6 x 30/30 row/bike/ski… increased effort each set
B. 6:00 – 15:00 on timer…clear floor & prep barbells for C
C. 5 sets @ 90% effort… barbells nte 155/105… capped when class ends
12 deadlifts
9 hang power cleans
6 shoulder to overhead
1 rope climb… +1 rep each round
(sub for 1 rope climb = 1 climb floor to standing + 3 k2e from rope)