Day 1
WOD 170724
warm-up – Coach’s Choice
A1. 8 cgbp… rest 30sec, then A2
A2. heavy sled drag (1 direction)… rest 30sec, then A3
A3. 6-8 single arm row… rest to 4:00 on timer, then back to A1, x 4
(A1 @ 0:00, 4:00, 8:00, 12:00)… @ 16:00 start B
B. EMOM 4:00
8 dumbbell deadlifts @ 20X1 tempo
@ 20:00 on timer, start C
C. 1000m row – OR – 1.5mile AB @ 90% aerobic effort… capped @ 5:00
rest to 27:00 on timer, then D
D. AMRAP 5:00 @ 90% effort… tough, but sustainable… tempo is high priority… score is low priority!!!
15 strict push-ups @ 21X1 tempo
100 double unders… attempts not to exceed 60sec… singles = 150
10 ring rows… hold 1sec each rep
E. post WOD recovery
