Day 1
WOD 191216
warm-up – Coach’s Choice
A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 8 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 12:00 on timer, then B
B. EMOM 6:00
evens – 10-12 heavy Russian kb swings
odd – 8-10 high box jumps
rest to 22:00, then C
C. Complete workload for time… capped @ 8:00
24-18-12
db power snatches… 50/35
wall balls
burpees
D. post WOD recovery
