201216 Wednesday

Day 3
WOD 201216

Warm-up – Coach’s Choice

A1. @ 0:00, 3:00, 6:00, 9:00, 12:00
3 single arm db thrusters (R) + 3 burpees over db + 3 single arm db thrusters (L) + 3 burpees over db… load is athlete’s choice
A2. @ 1:30, 4:30, 7:30, 10:30, 13:30
6 t2b + 6 hang power cleans… load is athlete’s choice
Rest to 20:00, then B
B. AMRAP 10:00 @ 80-90% effort
20 overhead lunges… nte 45#
15 kb swings… nte 24kg/16kg
30sec forearm plank
30sec deadlift hold @ 100% of A2
C. post WOD recovery