Day 1
WOD 150713
warm-up – Coach’s Choice
A1. 1-5 heavy back squats, rest to top of minute then A2
A2. 60sec FLR in rings, feet on box, rest 2min then back to A1, x 3 (squat @ 0:00, 4:00, 8:00)
-rest as needed-
B1. AMRAP 30sec – dips, hands in rings feet on box, move immediately to B2
B2. db/kb overhead carry (waiter’s walk) – 100’ R + 100’ L, rest 1min then back to B1, x 3
-rest as needed-
C. AMRAP 5:00 @ 90% effort
burpee pull-ups – OR – burpee muscle-ups (bar or rings)
D. post WOD flexibility – Coach’s Choice
