Day 1
WOD 150316
warm-up – Coach’s Choice
A1. 6 thrusters, build each set (no failed reps), no rest between A1 & A2
A2. 8-10 strict ring rows, rest 2min then back to A1, x 3
-rest as needed-
B1. ring dip cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 30sec then B2
B2. 10 front rack lunges, total reps, stationary & stepping forward, rest 1min then back to B1, x 2
-rest as needed-
C. AMRAP 10:00 @ 85% effort
400m row
12 hrpu
12 step-ups – 20”
5:00 post WOD flexibility – Coach’s Choice
5:00 foam roll
