A. Mobility

B. Warm-up

Coaches choice

C. WOD

Buy-in: 3 minute max effort Row

2 minute rest, followed by

21-18-15-12-9-6-3
Toes-to-bar
“DT” Barbell Complex (135/95)*
For time or reps (15 minute cap)

Cash-out:
3 minute max effort Burpee plate jumps

Score is total cal + burpee & time it takes to complete WOD…if you finish (otherwise, reps)

*DT BB Complex
21 = 7 DL, 7 hang clean, 7 push jerk
18 = 6 DL, 6 HC, 6 PJ
15 = 5 DL, 5HC, 5 PJ
So on & so forth…

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April 7, 2017

04.08.2017 WOD

A. Mobility B. Warm-up Coaches choice C. WOD Buy-in: 3 minute max effort Row 2 minute rest, followed by 21-18-15-12-9-6-3 Toes-to-bar “DT” Barbell Complex (135/95)* For […]