201204 Friday

Day 5
WOD 201204

Warm-up – Coach’s Choice

A. Work @ 90% effort… barbells nte 95/65
9-7-5
Power cleans
Front squats
Pull-ups
Rest to 6:00, then B
B. Work @ 90% effort… barbells nte 95/65
9-7-5
T2b
Shoulder to overhead
Bjsd (24”/20”)
Rest to 12:00, then C
C. Repeat “A”
Rest to 18:00, then D
D. Repeat “B”
Rest to 25:00, then E
E. For time @ max effort
7 power cleans
7 front squats
7 pull-ups
7 t2b
7 shoulder to overhead
7 bjsd
F. post WOD recovery