Day 1
WOD 150504
warm-up – Coach’s Choice
A. 3 x 8 cgbp @ 65% 1RM (150421), work @ 0:00, 3:00, 6:00… perform 15-25 abmat sit-ups during rest periods
B1. 6 stationary front rack lunges, total reps, alt legs, stepping forward, rest 30sec then B2
B2. pull-up cluster (perform pull-ups w/in your skill set) – 5. 5. 5. 5, rest 15sec @ dots, rest 1min then back to B1, x 3
-rest as needed-
C. AMRAP 10:00 @ 80-90% effort
Men – 200m row, Women – 150m row
8 shoulder to overhead (barbells not to exceed 95/65)
8 high bjsd
1:00 – FLR
D. 5-10min post WOD flexibility – Coach’s Choice
