Day 1
WOD 170807
warm-up – Coach’s Choice
A1. 3 touch-n-go power cleans + 4 front rack *step-ups each leg (nte 2 risers or 4 bumpers)… rest 30sec, then A2
A2. 6-8 suitcase deadlifts each side, loaded w/kb or db… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)… *these are static step-ups… keep foot on box for each step-up
rest to 10:00 on timer, then B
B. 30 burpees to target… unbroken effort… 90%
rest to 17:00 on timer, then C
C. AMRAP 5:00 @ 90% effort… barbells nte 75/55
30 double unders (:30 efforts/50 singles)
15 g2oh
rest 3min, then D
D. AMRAP 5:00 @ 90% effort… barbells nte 75/55
10 g2oh
5 bar muscle-ups (5 pull-ups + 5 push-ups)
E. post WOD recovery
