Day 1
WOD 170501
warm-up – Coach’s Choice
A1. @ 0:00, 5:00, 10:00, 15:00… 8 push press, w/1sec pause at full extension (primary lift)
A2. @ 1:30, 6:30, 11:30, 16:30… 8 strict/weighted pull-ups – OR – strict/weighted ring rows
A3. @ 3:00, 8:00, 13:00, 18:00… 10 deficit reverse lunges, total reps, alt legs
rest to 24:00 on timer, then B
B. 3 rounds performed @ high intensity… workload capped @ 8:00
400m row – OR – 15 calorie Assault Bike
20 db g2oh, total reps, alt arms… n-t-e 50/35
10 burpees
C. post WOD stretch
