161203 Saturday
Day 6WOD 161203 WOD – Coach’s Choice Happy 22nd!!!
Day 5WOD 161202 warm-up – Coach’s Choice Sled Friday!! Here we go!!A. 5 x 1 set every 4:00… work @ 95% effortsled drag (pull backwards) + 5 wall balls + sled push + 5 pull-up/t2b combo(0:00, 4:00, 8:00, 12:00, 16:00)rest to 25:00 on timer, then BB. AMRAP 3:00 @ whatever percentage of effort you have
Day 4WOD 161201 warm-up – Coach’s Choice A. 3 x 1:00/1:00 AD spin @ 80% effortrest to 15:00 on timer, then BB. 5 sets @ 80-90% effort… barbells not to exceed 75/558 overhead lunges, total reps, alt legs (stationary)15 kb swings – 24kg/16kg21 hrpu30sec FLRC. post WOD body maintenance