Day 2
WOD 191015
Repeat WOD 170221
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10 strict ring rows – OR – 6 strict pull-ups – OR – 3 strict muscle-ups
odds – 6 db burpee clean & jerks… not to exceed 50/35
rest to 10:00, then B
B. Choose barbell complex and perform 1 set EMOM for 8:00
Option 1… 1 deadlift + 1 deadlift high pull + 1 hang squat clean + 1 front squat + 1 push jerk
Option 2… 1 snatch grip deadlift + 1 snatch grip deadlift high pull + 1 hang snatch + 2 ohs
rest to 20:00 on timer, then C
C. 5 sets @ high intensity… capped @ 10:00
10 db g2oh, total reps, alt arms… 50/35
20 wall balls
D. post WOD body maintenance
