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200914 Monday

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Day 1
WOD 200914

Warm-up – Coach’s Choice

A1. 1 set every 2min, x 5
1 squat clean + 2 front squats + 3 push jerks
Rest to 10:00 on timer, then A2
A2. AMRAP 5:00
Bar-facing burpees
Rest to 20:00 on timer, then B
B. 3 sets @ 90% effort… capped @ 12:00
200m run (sub = 12cal/10cal bike)
250m row
20 jumping pull-ups
C. post WOD recovery

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