200129 Wednesday

Day 3
WOD 200129

warm-up – Coach’s Choice

A1. 1:00 workload @ high intensity… barbells nte 115/75
8cal/6cal bike sprint + 9 hang power cleans + burpees over bar until time expires
rest to 4:00 on timer, then A2
(A1 @ 0:00, 8:00, 16:00, 24:00)
A2. 1:00 workload @ high intensity… barbells nte 115/75
5 t2b/hkr + 9 shoulder to overhead + row calories until time expires
rest to 8:00 on timer, then back to A1
(A2 @ 4:00, 12:00, 20:00, 28:00)
B. post WOD recovery

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