Day 2
WOD 170725
warm-up – Coach’s Choice
A. Primary Lift – barbell thruster
4 x 8 unbroken reps… rest = 2 turkish get-ups (1 each arm)
work every 3min… 0:00, 3:00, 6:00, 9:00
rest to 12:00 on timer, then B
B. EMOM 8:00
evens – 6-8 strict or weighted pulling reps… ring rows/pull-ups
odds – 10 loaded tempo step-downs, total reps, alt legs… load one arm w/db or kb… 2-3sec descent
rest to 24:00 on timer, then C
C. 3 sets @ high intensity
15 deadlifts… barbells @ 100% of A
15 bjsd… nte 24”
15 db shoulder to overhead… nte 50/35
D. post WOD recovery
