Day 1
WOD 191223
warm-up – Coach’s Choice
A1. 2 x 1 set every 2:30 of:
3 unbroken power cleans @ 60% of 4RM (from 191218) + 9 wall balls
(work @ 0:00, 2:30)
A2. 2 x 1 set every 2:30 of:
3 unbroken power cleans @ 70% of 4RM + 12 wall balls
(work @ 5:00, 7:30)
A3. 2 x 1 set every 2:30 of:
3 unbroken power cleans @ 80% of 4RM + 15 wall balls
(work @ 10:00, 12:30)
A4. 4 x 1 set every 3:00 of:
3 unbroken power cleans + 15 wall balls… build to 3RM
(work @ 15:00, 18:00, 21:00)
rest to 25:00 on timer, then B
B. AMRAP 5:00 @ high intensity
buy-in – 18 unbroken wall balls… then,
(AMRAP of):
15cal row/bike/ski
15 double unders/singles
C. post WOD recovery
