211201 Wednesday

Day 3
WOD 211201

Warm-up – Coach’s Choice

A. AMRAP 4:00 @ 90% effort
12 bjsd/step-ups… nte 24”/20”
10 ring rows
8 wall balls
Rest 2min, then B
B. AMRAP 4:00 @ 90% effort
8 t2b
10/10 db hang clean & jerks… nte 50/35
14cal/12cal row
Rest 2min, then C
C. AMRAP 4:00 @ 90% effort
12 kb swings… nte 24kg/16kg
10 burpees
8 goblet lunges
Rest 2min, then repeat A + B + C
D. post WOD recovery